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+foreign
+
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+[Music]
+
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+00:00:19,380 --> 00:00:23,039
+guys and welcome back to my channel I
+
+4
+00:00:21,359 --> 00:00:25,320
+hope you're all doing well today's video
+
+5
+00:00:23,039 --> 00:00:27,840
+is going to be a full week of workouts
+
+6
+00:00:25,320 --> 00:00:29,760
+which is very much needed and very much
+
+7
+00:00:27,840 --> 00:00:31,260
+requested actually I'm excited to do an
+
+8
+00:00:29,760 --> 00:00:33,600
+updated one because I haven't done one
+
+9
+00:00:31,260 --> 00:00:35,520
+on my channel in a long time and I feel
+
+10
+00:00:33,600 --> 00:00:37,380
+like just just little things in my
+
+11
+00:00:35,520 --> 00:00:39,840
+workout routine have changed a little
+
+12
+00:00:37,380 --> 00:00:42,000
+bit and yeah you guys love these kind of
+
+13
+00:00:39,840 --> 00:00:43,620
+videos so I thought why not make it this
+
+14
+00:00:42,000 --> 00:00:44,700
+one today is going to be glutes and
+
+15
+00:00:43,620 --> 00:00:46,860
+hamstrings that is what we're going to
+
+16
+00:00:44,700 --> 00:00:49,980
+start off with this is also hopefully
+
+17
+00:00:46,860 --> 00:00:52,440
+going to be a full week of like outfit
+
+18
+00:00:49,980 --> 00:00:54,180
+inspur for the gym too because you're
+
+19
+00:00:52,440 --> 00:00:56,520
+going to have like what five or six
+
+20
+00:00:54,180 --> 00:00:58,800
+different outfits from me but yeah I
+
+21
+00:00:56,520 --> 00:01:00,960
+hope you guys enjoy this video I'm gonna
+
+22
+00:00:58,800 --> 00:01:02,940
+be doing a lot of voiceover for like
+
+23
+00:01:00,960 --> 00:01:05,400
+each different type of workout just to
+
+24
+00:01:02,940 --> 00:01:06,960
+explain what I'm doing I will also write
+
+25
+00:01:05,400 --> 00:01:09,420
+all the workouts in the description but
+
+26
+00:01:06,960 --> 00:01:11,760
+if you want to see daily workouts from
+
+27
+00:01:09,420 --> 00:01:13,439
+me go ahead to my Instagram I will put
+
+28
+00:01:11,760 --> 00:01:15,900
+it on the screen and I will also link it
+
+29
+00:01:13,439 --> 00:01:18,240
+in the description if you are wanting as
+
+30
+00:01:15,900 --> 00:01:20,520
+I said daily workout inspiration
+
+31
+00:01:18,240 --> 00:01:21,600
+motivation but yeah let me know if you
+
+32
+00:01:20,520 --> 00:01:23,700
+guys like these kind of videos and if
+
+33
+00:01:21,600 --> 00:01:26,158
+you want me to do more of them my split
+
+34
+00:01:23,700 --> 00:01:28,560
+actually hasn't changed too much
+
+35
+00:01:26,158 --> 00:01:30,479
+um since the last time I did these one
+
+36
+00:01:28,560 --> 00:01:32,580
+of these I think it's changed kind of in
+
+37
+00:01:30,479 --> 00:01:34,320
+between but I always end up going back
+
+38
+00:01:32,580 --> 00:01:36,720
+to this split I just find that it works
+
+39
+00:01:34,320 --> 00:01:39,060
+for me personally and I really enjoy it
+
+40
+00:01:36,720 --> 00:01:40,799
+at the moment anyway and I'm not telling
+
+41
+00:01:39,060 --> 00:01:42,180
+you guys that you are have to do this
+
+42
+00:01:40,799 --> 00:01:44,280
+split or anything or that you have to do
+
+43
+00:01:42,180 --> 00:01:46,200
+these workouts these are just what works
+
+44
+00:01:44,280 --> 00:01:48,240
+for me and as I said this video is
+
+45
+00:01:46,200 --> 00:01:49,860
+highly requested and hopefully this
+
+46
+00:01:48,240 --> 00:01:52,500
+gives you a little bit of inspiration if
+
+47
+00:01:49,860 --> 00:01:54,899
+you are stuck on motivation and things
+
+48
+00:01:52,500 --> 00:01:57,000
+like that like I know that um
+
+49
+00:01:54,899 --> 00:01:59,280
+obviously we're into the fourth month of
+
+50
+00:01:57,000 --> 00:02:01,079
+the year now and it's a lot of the time
+
+51
+00:01:59,280 --> 00:02:02,640
+where a lot of people's like goals and
+
+52
+00:02:01,079 --> 00:02:05,579
+things that they've set themselves they
+
+53
+00:02:02,640 --> 00:02:06,600
+kind of like go downhill and it's where
+
+54
+00:02:05,579 --> 00:02:08,038
+a lot of the things that people set
+
+55
+00:02:06,600 --> 00:02:10,139
+themselves at the start of the year they
+
+56
+00:02:08,038 --> 00:02:12,180
+actually end up kind of stopping doing
+
+57
+00:02:10,139 --> 00:02:13,620
+around this time so hopefully this can
+
+58
+00:02:12,180 --> 00:02:16,079
+kind of like reignite a little bit of
+
+59
+00:02:13,620 --> 00:02:18,420
+motivation within you and I also just
+
+60
+00:02:16,079 --> 00:02:21,540
+want to so this is going to be a theme
+
+61
+00:02:18,420 --> 00:02:22,620
+our honor active for April you will have
+
+62
+00:02:21,540 --> 00:02:25,680
+seen if you follow me on Instagram
+
+63
+00:02:22,620 --> 00:02:27,840
+however the theme for April is reflect
+
+64
+00:02:25,680 --> 00:02:30,239
+reset and refresh and that's just
+
+65
+00:02:27,840 --> 00:02:31,200
+basically touching on what I just said
+
+66
+00:02:30,239 --> 00:02:34,379
+so
+
+67
+00:02:31,200 --> 00:02:35,520
+the reflect aspect of the theme is to
+
+68
+00:02:34,379 --> 00:02:37,260
+look at the past three months and
+
+69
+00:02:35,520 --> 00:02:39,420
+reflect on your fitness journey so far
+
+70
+00:02:37,260 --> 00:02:40,980
+and remember your why so ask yourself
+
+71
+00:02:39,420 --> 00:02:43,920
+are you on the right path so you have
+
+72
+00:02:40,980 --> 00:02:45,840
+the same purpose is your current routine
+
+73
+00:02:43,920 --> 00:02:48,360
+still working for your goals and like
+
+74
+00:02:45,840 --> 00:02:50,340
+what your actual goals are so kind of
+
+75
+00:02:48,360 --> 00:02:51,720
+reevaluate what your actual goals are
+
+76
+00:02:50,340 --> 00:02:53,819
+maybe if you found that you've kind of
+
+77
+00:02:51,720 --> 00:02:56,340
+fallen off in your routine then why is
+
+78
+00:02:53,819 --> 00:02:57,959
+that and then reset once you've analyzed
+
+79
+00:02:56,340 --> 00:02:59,400
+your fitness journey make sure to reset
+
+80
+00:02:57,959 --> 00:03:01,800
+anything that isn't working something
+
+81
+00:02:59,400 --> 00:03:03,420
+that maybe is unsustainable in your
+
+82
+00:03:01,800 --> 00:03:04,860
+routine or something you find difficult
+
+83
+00:03:03,420 --> 00:03:06,959
+to kind of keep up with and what
+
+84
+00:03:04,860 --> 00:03:09,060
+improvements that you can make within
+
+85
+00:03:06,959 --> 00:03:11,519
+your routine to be able to like keep at
+
+86
+00:03:09,060 --> 00:03:13,140
+it and then to refresh which is just to
+
+87
+00:03:11,519 --> 00:03:15,659
+make sure that you follow these steps to
+
+88
+00:03:13,140 --> 00:03:17,400
+make sure that you are on track and that
+
+89
+00:03:15,659 --> 00:03:19,500
+you are on track to reaching your goals
+
+90
+00:03:17,400 --> 00:03:21,780
+and that your goals that you have set
+
+91
+00:03:19,500 --> 00:03:24,599
+are sustainable and attainable and the
+
+92
+00:03:21,780 --> 00:03:26,579
+way that you are going to reach them is
+
+93
+00:03:24,599 --> 00:03:28,980
+also attainable and achievable there's
+
+94
+00:03:26,579 --> 00:03:30,480
+no point copying somebody else's where
+
+95
+00:03:28,980 --> 00:03:32,640
+to reach their goals when you have a
+
+96
+00:03:30,480 --> 00:03:34,079
+completely different life style I always
+
+97
+00:03:32,640 --> 00:03:35,879
+reiterate that that you need to make
+
+98
+00:03:34,079 --> 00:03:39,540
+sure that your journey is a sustainable
+
+99
+00:03:35,879 --> 00:03:42,000
+to you as possible and it suits you as
+
+100
+00:03:39,540 --> 00:03:44,519
+well as possible and so maybe just have
+
+101
+00:03:42,000 --> 00:03:46,019
+a look at your goals write them down and
+
+102
+00:03:44,519 --> 00:03:47,819
+maybe just write some things down that
+
+103
+00:03:46,019 --> 00:03:49,019
+you have found difficult over the last
+
+104
+00:03:47,819 --> 00:03:51,239
+four months that you've not really been
+
+105
+00:03:49,019 --> 00:03:53,700
+able to keep up with and how you can
+
+106
+00:03:51,239 --> 00:03:55,260
+change that to suit you better but yeah
+
+107
+00:03:53,700 --> 00:03:57,480
+if you want more information on the
+
+108
+00:03:55,260 --> 00:03:59,400
+theme of the month honor active then go
+
+109
+00:03:57,480 --> 00:04:00,540
+head to their Instagram and I'm sure
+
+110
+00:03:59,400 --> 00:04:01,500
+they'll probably post something about on
+
+111
+00:04:00,540 --> 00:04:03,959
+YouTube as well if you want more
+
+112
+00:04:01,500 --> 00:04:05,940
+information but yeah sorry for that
+
+113
+00:04:03,959 --> 00:04:09,299
+little blob I'm also just starting off
+
+114
+00:04:05,940 --> 00:04:11,340
+with my ehp oxy shred I'm actually
+
+115
+00:04:09,299 --> 00:04:13,319
+trying a new flavor today I've already
+
+116
+00:04:11,340 --> 00:04:15,720
+had a sip and tried it and it's unreal
+
+117
+00:04:13,319 --> 00:04:18,298
+but it's in the flavor Cosmic blast and
+
+118
+00:04:15,720 --> 00:04:20,100
+it's like strawberry and one of the best
+
+119
+00:04:18,298 --> 00:04:22,860
+oxy shred flavors that I've ever tried
+
+120
+00:04:20,100 --> 00:04:24,540
+I've just mixed it with my creatine as
+
+121
+00:04:22,860 --> 00:04:26,940
+well and I've also got a new Shaker do
+
+122
+00:04:24,540 --> 00:04:29,639
+you like it it's very American but yeah
+
+123
+00:04:26,940 --> 00:04:31,919
+if you want to shop any exp products
+
+124
+00:04:29,639 --> 00:04:34,020
+then you can use my code Mia for a
+
+125
+00:04:31,919 --> 00:04:36,600
+discount it'll get you 10 off all
+
+126
+00:04:34,020 --> 00:04:38,220
+supplements and I feel like this also
+
+127
+00:04:36,600 --> 00:04:40,020
+could be a good time to maybe refresh
+
+128
+00:04:38,220 --> 00:04:41,820
+the supplements if you've got some at
+
+129
+00:04:40,020 --> 00:04:43,620
+the start of the year as well you might
+
+130
+00:04:41,820 --> 00:04:44,699
+want to just stock up a little bit I'm
+
+131
+00:04:43,620 --> 00:04:47,520
+not saying that supplements are
+
+132
+00:04:44,699 --> 00:04:48,960
+essential whatsoever however I do find
+
+133
+00:04:47,520 --> 00:04:51,840
+that they just give you that little bit
+
+134
+00:04:48,960 --> 00:04:53,699
+of extra in your routine they're not
+
+135
+00:04:51,840 --> 00:04:55,199
+necessary whatsoever but just things
+
+136
+00:04:53,699 --> 00:04:56,659
+like pre-workout and stuff like that and
+
+137
+00:04:55,199 --> 00:04:59,400
+creatine they just do the little
+
+138
+00:04:56,659 --> 00:05:01,560
+enhancements that can just make it a
+
+139
+00:04:59,400 --> 00:05:03,300
+little bit better but yeah as I said the
+
+140
+00:05:01,560 --> 00:05:04,800
+first workout in this video is going to
+
+141
+00:05:03,300 --> 00:05:06,840
+be glutes and hamstrings which is what
+
+142
+00:05:04,800 --> 00:05:08,340
+I'm doing today I am actually I'm
+
+143
+00:05:06,840 --> 00:05:09,960
+literally just about to write it in my
+
+144
+00:05:08,340 --> 00:05:12,120
+phone now because I just kind of have
+
+145
+00:05:09,960 --> 00:05:14,280
+all these I like exercises kind of
+
+146
+00:05:12,120 --> 00:05:16,380
+floating around in my mind and I want to
+
+147
+00:05:14,280 --> 00:05:18,660
+actually write it down and make sure
+
+148
+00:05:16,380 --> 00:05:21,660
+that I'm doing like you want to make
+
+149
+00:05:18,660 --> 00:05:24,060
+sure that you have a set program going
+
+150
+00:05:21,660 --> 00:05:26,039
+into the gym a lot of the time
+
+151
+00:05:24,060 --> 00:05:27,479
+people going to the gym with nothing set
+
+152
+00:05:26,039 --> 00:05:29,520
+nothing written down and they're just
+
+153
+00:05:27,479 --> 00:05:30,840
+kind of floating around the gym not too
+
+154
+00:05:29,520 --> 00:05:32,580
+sure what to do
+
+155
+00:05:30,840 --> 00:05:33,720
+just a little bit all over the place and
+
+156
+00:05:32,580 --> 00:05:35,759
+that's not what you want it makes you
+
+157
+00:05:33,720 --> 00:05:37,919
+feel more intimidated makes you feel
+
+158
+00:05:35,759 --> 00:05:39,780
+more pressured and yeah you just don't
+
+159
+00:05:37,919 --> 00:05:41,280
+feel organized you don't feel like in a
+
+160
+00:05:39,780 --> 00:05:42,360
+routine once you get into the gym you
+
+161
+00:05:41,280 --> 00:05:44,759
+don't know exactly what you're gonna go
+
+162
+00:05:42,360 --> 00:05:46,020
+do which also is a big time Worster so
+
+163
+00:05:44,759 --> 00:05:48,479
+that is a big thing that I would
+
+164
+00:05:46,020 --> 00:05:51,300
+recommend writing down
+
+165
+00:05:48,479 --> 00:05:54,000
+everything before you go in I do have a
+
+166
+00:05:51,300 --> 00:05:55,500
+12-week program if you guys are
+
+167
+00:05:54,000 --> 00:05:57,539
+interested it is called a lower
+
+168
+00:05:55,500 --> 00:05:59,340
+bodybuilding program however it does
+
+169
+00:05:57,539 --> 00:06:01,139
+focus on upper body as well you guys
+
+170
+00:05:59,340 --> 00:06:03,180
+know that I would never make a program
+
+171
+00:06:01,139 --> 00:06:05,100
+without any upper body workouts in
+
+172
+00:06:03,180 --> 00:06:06,660
+that's just not me yeah it's a 12 week
+
+173
+00:06:05,100 --> 00:06:08,340
+program it is linked in the description
+
+174
+00:06:06,660 --> 00:06:10,199
+like my website is linked in the
+
+175
+00:06:08,340 --> 00:06:12,240
+description I personally love that I'm
+
+176
+00:06:10,199 --> 00:06:13,560
+not doing it at the moment however I
+
+177
+00:06:12,240 --> 00:06:15,539
+personally love that program it's what I
+
+178
+00:06:13,560 --> 00:06:17,639
+was doing for a long time last year and
+
+179
+00:06:15,539 --> 00:06:19,919
+I made great progress from it so if you
+
+180
+00:06:17,639 --> 00:06:21,600
+are maybe wanting some inspiration and
+
+181
+00:06:19,919 --> 00:06:24,840
+you want in just some like maybe
+
+182
+00:06:21,600 --> 00:06:26,819
+different ideas exercises like that and
+
+183
+00:06:24,840 --> 00:06:28,259
+maybe go check it out let me know if you
+
+184
+00:06:26,819 --> 00:06:30,180
+do get it and how you get on with it but
+
+185
+00:06:28,259 --> 00:06:31,860
+if not I do post so many workouts on my
+
+186
+00:06:30,180 --> 00:06:34,380
+Instagram daily so if you need
+
+187
+00:06:31,860 --> 00:06:36,539
+inspiration then go over there but yeah
+
+188
+00:06:34,380 --> 00:06:38,699
+that is going to be me I'm just gonna
+
+189
+00:06:36,539 --> 00:06:40,560
+drink this on my way to the gym the gym
+
+190
+00:06:38,699 --> 00:06:42,840
+is pretty it's a pretty far Journey from
+
+191
+00:06:40,560 --> 00:06:44,880
+me it's about half an hour drive so yeah
+
+192
+00:06:42,840 --> 00:06:47,400
+sorry for the Big Blob I hope you guys
+
+193
+00:06:44,880 --> 00:06:49,259
+enjoy this video okay so to start off
+
+194
+00:06:47,400 --> 00:06:51,180
+our glutes and hamstring things work out
+
+195
+00:06:49,259 --> 00:06:52,860
+we are starting off with a dynamic
+
+196
+00:06:51,180 --> 00:06:54,600
+warm-up you guys know that I would never
+
+197
+00:06:52,860 --> 00:06:56,159
+ever tell you to skip a warm-up or
+
+198
+00:06:54,600 --> 00:06:58,139
+anything like that and I think that it's
+
+199
+00:06:56,159 --> 00:06:59,639
+really important to show in videos like
+
+200
+00:06:58,139 --> 00:07:01,680
+this especially since I've got a little
+
+201
+00:06:59,639 --> 00:07:03,960
+bit more time I usually don't post my
+
+202
+00:07:01,680 --> 00:07:06,720
+work my warm-ups online I usually just
+
+203
+00:07:03,960 --> 00:07:09,180
+post them in and work out but it's so so
+
+204
+00:07:06,720 --> 00:07:11,280
+important and doing the dynamic warm-up
+
+205
+00:07:09,180 --> 00:07:13,319
+before your workout is so important and
+
+206
+00:07:11,280 --> 00:07:15,900
+then doing static stretches after your
+
+207
+00:07:13,319 --> 00:07:18,300
+workout is equally as important so the
+
+208
+00:07:15,900 --> 00:07:19,560
+reason we do a dynamic warm-up is to get
+
+209
+00:07:18,300 --> 00:07:21,419
+the blood flowing around your body
+
+210
+00:07:19,560 --> 00:07:24,300
+increase your heart rate and also
+
+211
+00:07:21,419 --> 00:07:25,800
+increase mobility and flexibility so as
+
+212
+00:07:24,300 --> 00:07:28,080
+you will be able to see we are doing
+
+213
+00:07:25,800 --> 00:07:30,840
+some leg swings so I like to do frontal
+
+214
+00:07:28,080 --> 00:07:32,880
+leg Squints leg swings and also lateral
+
+215
+00:07:30,840 --> 00:07:34,860
+leg swings and then we've got kind of
+
+216
+00:07:32,880 --> 00:07:36,840
+like a squat into our hamstring stretch
+
+217
+00:07:34,860 --> 00:07:39,479
+here and I just I just like to almost
+
+218
+00:07:36,840 --> 00:07:40,979
+sit in an Asian Squat and just kind of
+
+219
+00:07:39,479 --> 00:07:43,020
+Bounce Around in it like I'm doing here
+
+220
+00:07:40,979 --> 00:07:45,419
+and then you'll see me doing some hip
+
+221
+00:07:43,020 --> 00:07:48,900
+openness so I like to sit down and just
+
+222
+00:07:45,419 --> 00:07:50,460
+kind of rotate my legs to either side as
+
+223
+00:07:48,900 --> 00:07:52,139
+you can see here but I just find that
+
+224
+00:07:50,460 --> 00:07:54,060
+this really helps just increase my
+
+225
+00:07:52,139 --> 00:07:55,560
+mobility within my hips and everything
+
+226
+00:07:54,060 --> 00:07:58,139
+like that which is so important when
+
+227
+00:07:55,560 --> 00:08:00,419
+going into a leg workout but this work
+
+228
+00:07:58,139 --> 00:08:02,039
+warm-up will last around 10 minutes you
+
+229
+00:08:00,419 --> 00:08:03,240
+don't want to neglect it whatsoever you
+
+230
+00:08:02,039 --> 00:08:06,060
+don't want to be rushing your warm up
+
+231
+00:08:03,240 --> 00:08:08,639
+and it's equally as important as the men
+
+232
+00:08:06,060 --> 00:08:11,039
+workout just please know that and never
+
+233
+00:08:08,639 --> 00:08:15,240
+neglect a warm-up but we're starting off
+
+234
+00:08:11,039 --> 00:08:16,740
+with a warm-up set so I did 15 kgs on
+
+235
+00:08:15,240 --> 00:08:18,780
+each side and I just kind of did a few
+
+236
+00:08:16,740 --> 00:08:20,879
+reps just to get myself into the motion
+
+237
+00:08:18,780 --> 00:08:23,099
+you don't want to pre-exhaust the
+
+238
+00:08:20,879 --> 00:08:24,599
+muscles too much to an extent where you
+
+239
+00:08:23,099 --> 00:08:27,479
+don't have enough strength to actually
+
+240
+00:08:24,599 --> 00:08:29,340
+lift the your normal working weight like
+
+241
+00:08:27,479 --> 00:08:30,900
+for as many reps as you normally would
+
+242
+00:08:29,340 --> 00:08:33,299
+so just a few raptures to get yourself
+
+243
+00:08:30,900 --> 00:08:35,159
+into the motion and get yourself you
+
+244
+00:08:33,299 --> 00:08:37,559
+know used to the movement but we're
+
+245
+00:08:35,159 --> 00:08:40,500
+going to be doing four sets of eight to
+
+246
+00:08:37,559 --> 00:08:43,140
+ten reps of Romanian deadlifts now it's
+
+247
+00:08:40,500 --> 00:08:44,640
+so important when doing a glute day this
+
+248
+00:08:43,140 --> 00:08:46,680
+is just the best advice that I would
+
+249
+00:08:44,640 --> 00:08:49,140
+give it's so important when doing a
+
+250
+00:08:46,680 --> 00:08:51,060
+glute workout to work your glue notes in
+
+251
+00:08:49,140 --> 00:08:53,279
+their lengthened position and also in
+
+252
+00:08:51,060 --> 00:08:54,959
+their shortened position so this is an
+
+253
+00:08:53,279 --> 00:08:57,600
+exercise that works the glutes in their
+
+254
+00:08:54,959 --> 00:08:59,220
+lengthen position and it's really it is
+
+255
+00:08:57,600 --> 00:09:01,260
+really hard to nail the form on this
+
+256
+00:08:59,220 --> 00:09:03,060
+exercise if I'm being honest it takes a
+
+257
+00:09:01,260 --> 00:09:04,800
+lot of time you want to kind of have
+
+258
+00:09:03,060 --> 00:09:06,300
+your chest out you want to have your
+
+259
+00:09:04,800 --> 00:09:08,640
+knees bent and you want to keep the
+
+260
+00:09:06,300 --> 00:09:10,440
+barbell as close as possible to your
+
+261
+00:09:08,640 --> 00:09:12,540
+legs when going up and coming back down
+
+262
+00:09:10,440 --> 00:09:14,279
+and like with every single movement that
+
+263
+00:09:12,540 --> 00:09:17,220
+I say all the time you want to keep it
+
+264
+00:09:14,279 --> 00:09:18,959
+slow and controlled next exercise we're
+
+265
+00:09:17,220 --> 00:09:21,060
+going to be going into is barbell hip
+
+266
+00:09:18,959 --> 00:09:24,060
+thrust and I do three sets of eight to
+
+267
+00:09:21,060 --> 00:09:26,700
+ten reps here and you wanna
+
+268
+00:09:24,060 --> 00:09:28,920
+keep your chin tucked into your chest as
+
+269
+00:09:26,700 --> 00:09:30,779
+you can see me doing here and you want
+
+270
+00:09:28,920 --> 00:09:33,480
+to scoop your tailbone up you want to
+
+271
+00:09:30,779 --> 00:09:36,180
+have as little movement and motion in
+
+272
+00:09:33,480 --> 00:09:37,920
+your upper body as possible and I always
+
+273
+00:09:36,180 --> 00:09:40,260
+get lots of questions as to where to
+
+274
+00:09:37,920 --> 00:09:42,899
+kind of position myself on the box so
+
+275
+00:09:40,260 --> 00:09:45,060
+the box that I have behind me now I have
+
+276
+00:09:42,899 --> 00:09:46,440
+it kind of underneath my shoulder blades
+
+277
+00:09:45,060 --> 00:09:48,420
+I would always recommend to have it
+
+278
+00:09:46,440 --> 00:09:50,339
+there you don't want to have it on your
+
+279
+00:09:48,420 --> 00:09:52,140
+lower back too far you also don't want
+
+280
+00:09:50,339 --> 00:09:53,820
+to have it kind of on your neck and I
+
+281
+00:09:52,140 --> 00:09:56,399
+find just below my shoulder blades is
+
+282
+00:09:53,820 --> 00:09:58,860
+the perfect position for me personally
+
+283
+00:09:56,399 --> 00:10:00,480
+but here you'll see me doing
+
+284
+00:09:58,860 --> 00:10:02,820
+um the sets with my working weight and
+
+285
+00:10:00,480 --> 00:10:04,380
+then here is a little d-load set I just
+
+286
+00:10:02,820 --> 00:10:07,560
+like to do a Reload set of a little bit
+
+287
+00:10:04,380 --> 00:10:11,180
+more reps just to really exhaust the
+
+288
+00:10:07,560 --> 00:10:11,180
+muscle on that last set
+
+289
+00:10:20,940 --> 00:10:24,300
+I also just thought I'd leave this
+
+290
+00:10:22,800 --> 00:10:26,760
+little clipping of me putting the
+
+291
+00:10:24,300 --> 00:10:28,980
+weights back because it's actually a
+
+292
+00:10:26,760 --> 00:10:30,839
+joke how many like DMs I get every
+
+293
+00:10:28,980 --> 00:10:32,459
+single day asking how to put words back
+
+294
+00:10:30,839 --> 00:10:33,779
+and as you'll see I put a little plate
+
+295
+00:10:32,459 --> 00:10:36,120
+underneath the barbell and it really
+
+296
+00:10:33,779 --> 00:10:38,100
+just helps me to unload the weights off
+
+297
+00:10:36,120 --> 00:10:39,839
+the barbell but anyway next exercise
+
+298
+00:10:38,100 --> 00:10:42,180
+we're going to be going into is a Holy
+
+299
+00:10:39,839 --> 00:10:44,160
+Grail glue exercise for me so that is
+
+300
+00:10:42,180 --> 00:10:46,920
+dumbbell sumo squats and we're going to
+
+301
+00:10:44,160 --> 00:10:49,560
+be doing three sets of eight to ten reps
+
+302
+00:10:46,920 --> 00:10:52,140
+now I want you to grab a heavy ass
+
+303
+00:10:49,560 --> 00:10:54,240
+dumbbell like really heavy this was I
+
+304
+00:10:52,140 --> 00:10:56,160
+think this was around 50 kilograms like
+
+305
+00:10:54,240 --> 00:10:58,079
+honestly you can lift so much more than
+
+306
+00:10:56,160 --> 00:11:00,180
+you think you can with an exercise like
+
+307
+00:10:58,079 --> 00:11:02,880
+this obviously the range of motion is
+
+308
+00:11:00,180 --> 00:11:05,100
+not huge and it allows you to kind of
+
+309
+00:11:02,880 --> 00:11:06,360
+lift heavier which is amazing and I find
+
+310
+00:11:05,100 --> 00:11:08,880
+that the glute connection within this
+
+311
+00:11:06,360 --> 00:11:10,680
+exercise is insane and so I want you to
+
+312
+00:11:08,880 --> 00:11:12,899
+kind of hinge at the hips I want you to
+
+313
+00:11:10,680 --> 00:11:14,640
+not really fully hyper extend at the top
+
+314
+00:11:12,899 --> 00:11:16,440
+I want you to keep your knees bent and
+
+315
+00:11:14,640 --> 00:11:18,600
+also keep your head facing towards the
+
+316
+00:11:16,440 --> 00:11:20,880
+floor that's how I find I get the best
+
+317
+00:11:18,600 --> 00:11:24,240
+glute Connection in that exercise
+
+318
+00:11:20,880 --> 00:11:25,680
+and then oh my God guys okay I know I
+
+319
+00:11:24,240 --> 00:11:27,839
+told you that Smith machine step-ups
+
+320
+00:11:25,680 --> 00:11:30,600
+were the best exercise but I take it all
+
+321
+00:11:27,839 --> 00:11:32,519
+back these cable step UPS oh my God
+
+322
+00:11:30,600 --> 00:11:34,620
+they're actually insane I've never I've
+
+323
+00:11:32,519 --> 00:11:36,660
+never really felt like such a good
+
+324
+00:11:34,620 --> 00:11:38,519
+connection in my glutes than I did
+
+325
+00:11:36,660 --> 00:11:40,920
+during this exercise like it was
+
+326
+00:11:38,519 --> 00:11:43,140
+actually insane like it it was crazy so
+
+327
+00:11:40,920 --> 00:11:47,040
+I did three sets I think of eight to ten
+
+328
+00:11:43,140 --> 00:11:48,300
+reps on each leg and honestly yeah I
+
+329
+00:11:47,040 --> 00:11:50,160
+can't recommend them enough please try
+
+330
+00:11:48,300 --> 00:11:52,140
+these if you don't already they're also
+
+331
+00:11:50,160 --> 00:11:54,260
+really good for stability as you can see
+
+332
+00:11:52,140 --> 00:11:56,760
+I'm holding on to kind of like the cable
+
+333
+00:11:54,260 --> 00:11:58,320
+mechanism the Smith machine is also
+
+334
+00:11:56,760 --> 00:11:59,760
+really good for
+
+335
+00:11:58,320 --> 00:12:02,100
+um balance because you're obviously not
+
+336
+00:11:59,760 --> 00:12:03,839
+gonna like tip the weights anywhere but
+
+337
+00:12:02,100 --> 00:12:06,600
+I just personally felt a little bit more
+
+338
+00:12:03,839 --> 00:12:09,480
+stable here and I just got such good
+
+339
+00:12:06,600 --> 00:12:11,880
+glute connection so yeah give these a go
+
+340
+00:12:09,480 --> 00:12:13,920
+if you haven't already and as you can
+
+341
+00:12:11,880 --> 00:12:15,899
+see I'm kind of leaning my body a little
+
+342
+00:12:13,920 --> 00:12:18,120
+bit further forward and I'm kind of
+
+343
+00:12:15,899 --> 00:12:20,399
+hinging a little bit over that is the
+
+344
+00:12:18,120 --> 00:12:22,260
+best advice I would give for any glue
+
+345
+00:12:20,399 --> 00:12:24,540
+exercise with bitter hinge at your hips
+
+346
+00:12:22,260 --> 00:12:27,600
+and then last exercise we're going to be
+
+347
+00:12:24,540 --> 00:12:30,120
+going into is a purely hamstring focused
+
+348
+00:12:27,600 --> 00:12:32,100
+exercise it is a lion hamstring curl
+
+349
+00:12:30,120 --> 00:12:34,500
+we're going to be doing three sets of 10
+
+350
+00:12:32,100 --> 00:12:36,540
+to 12 reps as you can see I'm keeping
+
+351
+00:12:34,500 --> 00:12:39,240
+the movement super slow and controlled
+
+352
+00:12:36,540 --> 00:12:41,399
+and this is an isolation exercise as
+
+353
+00:12:39,240 --> 00:12:43,980
+always you guys know I keep my isolation
+
+354
+00:12:41,399 --> 00:12:46,200
+movements at the end of my workout start
+
+355
+00:12:43,980 --> 00:12:48,660
+with compounds go into unilaterals and
+
+356
+00:12:46,200 --> 00:12:51,360
+then end with isolations and with
+
+357
+00:12:48,660 --> 00:12:54,000
+isolations I personally like to utilize
+
+358
+00:12:51,360 --> 00:12:56,820
+these in a way where I can do more reps
+
+359
+00:12:54,000 --> 00:12:58,500
+and just add little variations and
+
+360
+00:12:56,820 --> 00:13:00,600
+little bits of progressive overload that
+
+361
+00:12:58,500 --> 00:13:02,880
+are not too you know too much of a big
+
+362
+00:13:00,600 --> 00:13:04,980
+jump in weight for example adding pauses
+
+363
+00:13:02,880 --> 00:13:07,019
+adding holds everything like that all
+
+364
+00:13:04,980 --> 00:13:09,180
+right like day yesterday it was so good
+
+365
+00:13:07,019 --> 00:13:10,980
+I've literally got the worst songs ever
+
+366
+00:13:09,180 --> 00:13:12,600
+today like my bum is actually killing
+
+367
+00:13:10,980 --> 00:13:14,459
+but yeah it felt so good to get back
+
+368
+00:13:12,600 --> 00:13:15,779
+into the gym and ended up being such a
+
+369
+00:13:14,459 --> 00:13:17,880
+good workout so I'm really happy with
+
+370
+00:13:15,779 --> 00:13:20,279
+that but on to today we're doing push
+
+371
+00:13:17,880 --> 00:13:22,740
+today so that is shoulders chest and
+
+372
+00:13:20,279 --> 00:13:25,139
+triceps and I'm really excited for it I
+
+373
+00:13:22,740 --> 00:13:28,260
+usually do like to do this workout after
+
+374
+00:13:25,139 --> 00:13:31,620
+my leg day so I'm kind of on a legs push
+
+375
+00:13:28,260 --> 00:13:33,060
+legs pull split just because if I find
+
+376
+00:13:31,620 --> 00:13:36,420
+that I have too big of a gap between
+
+377
+00:13:33,060 --> 00:13:38,100
+doing glutes and then quads it's just I
+
+378
+00:13:36,420 --> 00:13:39,899
+don't have enough time to maybe fit in a
+
+379
+00:13:38,100 --> 00:13:42,060
+fit in a third leg day if I want to fit
+
+380
+00:13:39,899 --> 00:13:43,740
+in a third leg day so I like to do glues
+
+381
+00:13:42,060 --> 00:13:46,019
+and then I'm doing push today and then
+
+382
+00:13:43,740 --> 00:13:48,300
+obviously depending on how my legs feel
+
+383
+00:13:46,019 --> 00:13:49,980
+tomorrow I will probably do quads
+
+384
+00:13:48,300 --> 00:13:51,600
+tomorrow however if the Doms are still
+
+385
+00:13:49,980 --> 00:13:54,180
+too bad in my legs then I obviously
+
+386
+00:13:51,600 --> 00:13:55,440
+won't do quads I'll do pull instead but
+
+387
+00:13:54,180 --> 00:13:57,600
+it just depends how I'm feeling really
+
+388
+00:13:55,440 --> 00:13:59,519
+like not every single week is the same
+
+389
+00:13:57,600 --> 00:14:00,779
+with regards to my split and everything
+
+390
+00:13:59,519 --> 00:14:03,360
+like that and that is completely normal
+
+391
+00:14:00,779 --> 00:14:04,680
+it's dependent on how you feel and your
+
+392
+00:14:03,360 --> 00:14:06,240
+schedule and everything like that so
+
+393
+00:14:04,680 --> 00:14:07,920
+don't be hard on yourself if you split
+
+394
+00:14:06,240 --> 00:14:09,839
+doesn't go to plan like every single
+
+395
+00:14:07,920 --> 00:14:11,100
+week it's just bound to happen so don't
+
+396
+00:14:09,839 --> 00:14:13,079
+worry about that gonna take you along
+
+397
+00:14:11,100 --> 00:14:16,260
+for today's pushed it and I hope you
+
+398
+00:14:13,079 --> 00:14:18,480
+enjoy alrighty are you ready to watch me
+
+399
+00:14:16,260 --> 00:14:20,399
+bench press for like probably the next
+
+400
+00:14:18,480 --> 00:14:23,519
+five minutes I hope you are if you're
+
+401
+00:14:20,399 --> 00:14:24,660
+not then skip but to start off our push
+
+402
+00:14:23,519 --> 00:14:27,600
+there we're going to be starting off
+
+403
+00:14:24,660 --> 00:14:29,160
+with barbell bench press if you are
+
+404
+00:14:27,600 --> 00:14:31,860
+someone that is wanting to prioritize
+
+405
+00:14:29,160 --> 00:14:33,660
+your bench press strength like me always
+
+406
+00:14:31,860 --> 00:14:35,399
+always put it at the start of your
+
+407
+00:14:33,660 --> 00:14:38,519
+workout not even just bench press that
+
+408
+00:14:35,399 --> 00:14:41,279
+is in regards to any movement that is
+
+409
+00:14:38,519 --> 00:14:43,019
+your main priority strength wise keep it
+
+410
+00:14:41,279 --> 00:14:44,639
+at the start especially because it is a
+
+411
+00:14:43,019 --> 00:14:47,459
+compound movement as well
+
+412
+00:14:44,639 --> 00:14:49,199
+but as you will see I started off with a
+
+413
+00:14:47,459 --> 00:14:51,180
+warm-up wear just kind of getting a
+
+414
+00:14:49,199 --> 00:14:53,820
+little feel for the movement up the
+
+415
+00:14:51,180 --> 00:14:56,519
+weight a little and then this I can't
+
+416
+00:14:53,820 --> 00:14:58,680
+remember I think this was 55 kilograms
+
+417
+00:14:56,519 --> 00:15:00,959
+and I think I've got two reps on this
+
+418
+00:14:58,680 --> 00:15:03,139
+before maybe three reps and but I
+
+419
+00:15:00,959 --> 00:15:06,540
+actually did 57.5
+
+420
+00:15:03,139 --> 00:15:09,779
+kilograms today for one which I don't
+
+421
+00:15:06,540 --> 00:15:11,160
+think I've ever got before and then I my
+
+422
+00:15:09,779 --> 00:15:15,480
+ego was a little bit through the roof
+
+423
+00:15:11,160 --> 00:15:18,660
+and I decided to do 60 grams 60 60 grams
+
+424
+00:15:15,480 --> 00:15:20,699
+60 kilograms as you will see and the
+
+425
+00:15:18,660 --> 00:15:24,060
+outcome was not good but this here right
+
+426
+00:15:20,699 --> 00:15:25,980
+now is 57.5 kilograms and I literally
+
+427
+00:15:24,060 --> 00:15:27,360
+just got it it was it was a grind let me
+
+428
+00:15:25,980 --> 00:15:29,639
+tell you that
+
+429
+00:15:27,360 --> 00:15:33,180
+um but I did feel really strong and here
+
+430
+00:15:29,639 --> 00:15:36,380
+is me um attempting to do 60 kilograms
+
+431
+00:15:33,180 --> 00:15:36,380
+I'm just gonna leave this here
+
+432
+00:15:37,019 --> 00:15:42,300
+yep yep not good okay don't be like me
+
+433
+00:15:40,199 --> 00:15:44,220
+don't ego lift no it's not an eagle lift
+
+434
+00:15:42,300 --> 00:15:47,160
+it's not it was literally it's that
+
+435
+00:15:44,220 --> 00:15:49,139
+little like 2.5 1.25 difference like it
+
+436
+00:15:47,160 --> 00:15:51,720
+actually makes such a difference and but
+
+437
+00:15:49,139 --> 00:15:54,540
+here is me doing a little d-load for
+
+438
+00:15:51,720 --> 00:15:56,699
+form on this I would as you can see I
+
+439
+00:15:54,540 --> 00:15:59,100
+have an arch in my back you don't want
+
+440
+00:15:56,699 --> 00:16:00,540
+to over arch your back but you also do
+
+441
+00:15:59,100 --> 00:16:03,180
+want to have a little bit of an arch it
+
+442
+00:16:00,540 --> 00:16:04,320
+does really help and I also a big piece
+
+443
+00:16:03,180 --> 00:16:07,079
+of advice that I would give when
+
+444
+00:16:04,320 --> 00:16:09,300
+benching is to push through your feet it
+
+445
+00:16:07,079 --> 00:16:11,160
+really does help get your feet set in
+
+446
+00:16:09,300 --> 00:16:12,540
+the right place and make sure that
+
+447
+00:16:11,160 --> 00:16:15,720
+everything is right with your feet and
+
+448
+00:16:12,540 --> 00:16:17,279
+your legs it's a really underrated piece
+
+449
+00:16:15,720 --> 00:16:18,899
+of advice that I don't really see many
+
+450
+00:16:17,279 --> 00:16:20,459
+people talk about but it's really
+
+451
+00:16:18,899 --> 00:16:23,279
+important to get yourself set before you
+
+452
+00:16:20,459 --> 00:16:26,100
+actually go get your hands to a whip a
+
+453
+00:16:23,279 --> 00:16:28,380
+width that feels comfortable for you
+
+454
+00:16:26,100 --> 00:16:30,600
+and yeah I'm not a bench expert
+
+455
+00:16:28,380 --> 00:16:32,940
+whatsoever by any means but I am really
+
+456
+00:16:30,600 --> 00:16:34,560
+just trying to improve my bench press at
+
+457
+00:16:32,940 --> 00:16:37,160
+the moment and that is the advice that I
+
+458
+00:16:34,560 --> 00:16:37,160
+would have to give
+
+459
+00:16:43,880 --> 00:16:49,860
+right next up a Holy Grail exercise for
+
+460
+00:16:47,040 --> 00:16:52,320
+the shoulders that I would always always
+
+461
+00:16:49,860 --> 00:16:53,579
+recommend you to do if you don't do it
+
+462
+00:16:52,320 --> 00:16:55,500
+already it's such a good compound
+
+463
+00:16:53,579 --> 00:16:58,380
+movement for the shoulders but it is
+
+464
+00:16:55,500 --> 00:16:59,759
+dumbbell shoulder press and I think I
+
+465
+00:16:58,380 --> 00:17:02,100
+the well the Reps and everything like
+
+466
+00:16:59,759 --> 00:17:04,740
+that are on screen but here is me doing
+
+467
+00:17:02,100 --> 00:17:06,720
+17.5 kilograms and I actually got these
+
+468
+00:17:04,740 --> 00:17:08,939
+for 10 reps I think this might be the
+
+469
+00:17:06,720 --> 00:17:11,880
+first ever time I've got them for 10
+
+470
+00:17:08,939 --> 00:17:14,099
+reps and I felt really strong here like
+
+471
+00:17:11,880 --> 00:17:15,900
+as I've said I've just literally come
+
+472
+00:17:14,099 --> 00:17:17,819
+from a deload week and I really just
+
+473
+00:17:15,900 --> 00:17:21,359
+think it did me the world of good I've
+
+474
+00:17:17,819 --> 00:17:23,339
+never got 17.5 for 10 reps before and so
+
+475
+00:17:21,359 --> 00:17:25,919
+I was really happy with that and I moved
+
+476
+00:17:23,339 --> 00:17:29,460
+up to the 20 kgs and I'm pretty sure I
+
+477
+00:17:25,919 --> 00:17:31,260
+got five maybe six um with 20 kgs that
+
+478
+00:17:29,460 --> 00:17:33,360
+is what this is sorry the angle is a
+
+479
+00:17:31,260 --> 00:17:35,340
+little bit low but yeah I feel really
+
+480
+00:17:33,360 --> 00:17:37,320
+strong with these the biggest piece of
+
+481
+00:17:35,340 --> 00:17:39,419
+advice that I would also give for this
+
+482
+00:17:37,320 --> 00:17:42,000
+exercise would be to push through your
+
+483
+00:17:39,419 --> 00:17:44,220
+feet as you see that I don't have a big
+
+484
+00:17:42,000 --> 00:17:46,919
+arch in my back in this exercise eyes
+
+485
+00:17:44,220 --> 00:17:49,679
+either I see far too many people doing
+
+486
+00:17:46,919 --> 00:17:52,500
+this exercise with like a huge arch in
+
+487
+00:17:49,679 --> 00:17:53,700
+their back and it's really damaging and
+
+488
+00:17:52,500 --> 00:17:55,440
+you can really hurt your lower back
+
+489
+00:17:53,700 --> 00:17:58,919
+doing that so please try and avoid that
+
+490
+00:17:55,440 --> 00:18:00,539
+at all costs and going into another Holy
+
+491
+00:17:58,919 --> 00:18:03,660
+Grail I can't do a shoulder workout
+
+492
+00:18:00,539 --> 00:18:06,240
+without lateral razors so we did a
+
+493
+00:18:03,660 --> 00:18:07,919
+dumbbell lateral raise drop set and I
+
+494
+00:18:06,240 --> 00:18:10,260
+only did two sets of Weights here
+
+495
+00:18:07,919 --> 00:18:11,100
+sometimes I do a big drop set with three
+
+496
+00:18:10,260 --> 00:18:13,200
+different
+
+497
+00:18:11,100 --> 00:18:15,120
+um types of Weights but I just used two
+
+498
+00:18:13,200 --> 00:18:16,500
+this time and so it will be on screen
+
+499
+00:18:15,120 --> 00:18:19,440
+but I've literally forgot what it just
+
+500
+00:18:16,500 --> 00:18:22,140
+said but I think I did 10 reps and then
+
+501
+00:18:19,440 --> 00:18:24,240
+went straight into 15 reps of the lower
+
+502
+00:18:22,140 --> 00:18:25,980
+weight so that is what a drop set is if
+
+503
+00:18:24,240 --> 00:18:28,440
+you are unsure it's when you are staying
+
+504
+00:18:25,980 --> 00:18:30,360
+within the same exercise however you are
+
+505
+00:18:28,440 --> 00:18:32,340
+kind of dropping the weight or dropping
+
+506
+00:18:30,360 --> 00:18:34,080
+the Reps or increasing the wear or
+
+507
+00:18:32,340 --> 00:18:36,600
+increasing the Reps you can kind of do
+
+508
+00:18:34,080 --> 00:18:38,280
+it either way but I like to start with a
+
+509
+00:18:36,600 --> 00:18:40,559
+heavier weight and then drop down to a
+
+510
+00:18:38,280 --> 00:18:42,179
+lighter weight it just really just
+
+511
+00:18:40,559 --> 00:18:44,220
+really gets that burn within your
+
+512
+00:18:42,179 --> 00:18:46,320
+shoulders that I absolutely love of
+
+513
+00:18:44,220 --> 00:18:48,840
+biggest piece of advice I have for form
+
+514
+00:18:46,320 --> 00:18:50,940
+here is to keep your chest upright and
+
+515
+00:18:48,840 --> 00:18:53,160
+to not have too much of a bend in your
+
+516
+00:18:50,940 --> 00:18:54,840
+arms if the weight is too heavy and
+
+517
+00:18:53,160 --> 00:18:57,059
+you're bending your arms so much then
+
+518
+00:18:54,840 --> 00:18:58,919
+please just lower the weight I also see
+
+519
+00:18:57,059 --> 00:19:02,100
+far too many people doing lateral raises
+
+520
+00:18:58,919 --> 00:19:03,539
+with literal bent arms and it's just not
+
+521
+00:19:02,100 --> 00:19:05,640
+as beneficial that way you want to have
+
+522
+00:19:03,539 --> 00:19:07,320
+the straight arms as possible and then
+
+523
+00:19:05,640 --> 00:19:10,260
+we're going to be going into incline
+
+524
+00:19:07,320 --> 00:19:13,140
+machine press and as you can see here
+
+525
+00:19:10,260 --> 00:19:15,600
+I'm keeping my chest I'm keeping it my
+
+526
+00:19:13,140 --> 00:19:17,340
+chest High I'm keeping it open and I've
+
+527
+00:19:15,600 --> 00:19:19,260
+also got a little bit of an arch in my
+
+528
+00:19:17,340 --> 00:19:21,900
+back here it just also helps with range
+
+529
+00:19:19,260 --> 00:19:23,640
+of motion as well as with all movements
+
+530
+00:19:21,900 --> 00:19:25,500
+you want to keep it slow and controlled
+
+531
+00:19:23,640 --> 00:19:27,780
+you'll be able to see me doing that in
+
+532
+00:19:25,500 --> 00:19:29,340
+all exercises as much as possible but
+
+533
+00:19:27,780 --> 00:19:32,340
+this is just the second chest exercise
+
+534
+00:19:29,340 --> 00:19:34,320
+in this workout to Target the upper
+
+535
+00:19:32,340 --> 00:19:36,840
+chest
+
+536
+00:19:34,320 --> 00:19:39,120
+next we're going to be going into single
+
+537
+00:19:36,840 --> 00:19:42,179
+arm cable lat raises and now I don't
+
+538
+00:19:39,120 --> 00:19:44,580
+usually do two different types of like
+
+539
+00:19:42,179 --> 00:19:46,799
+raises in a session
+
+540
+00:19:44,580 --> 00:19:48,900
+however I just really fancy doing some
+
+541
+00:19:46,799 --> 00:19:51,179
+single arm light raises as well on the
+
+542
+00:19:48,900 --> 00:19:52,980
+cables I feel like cable that raises
+
+543
+00:19:51,179 --> 00:19:55,860
+really just hit different like you can
+
+544
+00:19:52,980 --> 00:19:58,320
+get a really good connection within your
+
+545
+00:19:55,860 --> 00:20:01,140
+delts on the cable so I highly recommend
+
+546
+00:19:58,320 --> 00:20:03,720
+if you've not tried this before
+
+547
+00:20:01,140 --> 00:20:05,160
+and we're doing three sets of I can't
+
+548
+00:20:03,720 --> 00:20:07,740
+remember the amount of reps but it will
+
+549
+00:20:05,160 --> 00:20:09,539
+be on screen if you are unsure but again
+
+550
+00:20:07,740 --> 00:20:10,860
+keeping it slow on control as you can
+
+551
+00:20:09,539 --> 00:20:13,200
+see that way it was a little bit heavy
+
+552
+00:20:10,860 --> 00:20:14,700
+so my elbows were a little bit bent but
+
+553
+00:20:13,200 --> 00:20:15,960
+you want to try and avoid that as much
+
+554
+00:20:14,700 --> 00:20:17,160
+as possible
+
+555
+00:20:15,960 --> 00:20:19,020
+and then lastly we're going to be
+
+556
+00:20:17,160 --> 00:20:22,020
+targeting the triceps we're going to be
+
+557
+00:20:19,020 --> 00:20:24,360
+doing cable tricep extensions and we're
+
+558
+00:20:22,020 --> 00:20:26,880
+going to be doing three sets of 10 to 12
+
+559
+00:20:24,360 --> 00:20:29,100
+reps as this is an isolation movement
+
+560
+00:20:26,880 --> 00:20:31,679
+and it's at the end of the workout as I
+
+561
+00:20:29,100 --> 00:20:33,240
+said before I like to utilize a higher
+
+562
+00:20:31,679 --> 00:20:35,160
+amount of repetitions on an exercise
+
+563
+00:20:33,240 --> 00:20:37,380
+like this which is why we were aiming
+
+564
+00:20:35,160 --> 00:20:39,539
+for 10 to 12 reps
+
+565
+00:20:37,380 --> 00:20:41,820
+and then don't mind me just having a
+
+566
+00:20:39,539 --> 00:20:44,100
+post workout Flex
+
+567
+00:20:41,820 --> 00:20:45,900
+you will also see me doing this after my
+
+568
+00:20:44,100 --> 00:20:47,640
+pull day as well but you know I just
+
+569
+00:20:45,900 --> 00:20:48,140
+thought I'd slot this in here you're
+
+570
+00:20:47,640 --> 00:20:51,390
+welcome
+
+571
+00:20:48,140 --> 00:20:51,390
+[Music]
+
+572
+00:20:54,170 --> 00:20:59,220
+[Music]
+
+573
+00:20:55,980 --> 00:21:01,260
+hey guys so today is quads and carvester
+
+574
+00:20:59,220 --> 00:21:03,419
+yesterday you will have seen me try and
+
+575
+00:21:01,260 --> 00:21:05,700
+push it was such a good session and I
+
+576
+00:21:03,419 --> 00:21:06,960
+felt so strong I feel like the past
+
+577
+00:21:05,700 --> 00:21:08,220
+couple sessions I don't want to jinx it
+
+578
+00:21:06,960 --> 00:21:10,620
+but the past couple of sessions that
+
+579
+00:21:08,220 --> 00:21:12,299
+I've done yesterday and the day before
+
+580
+00:21:10,620 --> 00:21:14,340
+um after having a week off have
+
+581
+00:21:12,299 --> 00:21:16,860
+literally been so good like I felt so
+
+582
+00:21:14,340 --> 00:21:19,020
+strong and I think that a week off was
+
+583
+00:21:16,860 --> 00:21:21,539
+probably exactly what I needed to just
+
+584
+00:21:19,020 --> 00:21:23,460
+feel like that again a week off by no
+
+585
+00:21:21,539 --> 00:21:25,919
+means makes you feel weaker it actually
+
+586
+00:21:23,460 --> 00:21:27,059
+tends to make you feel stronger a lot of
+
+587
+00:21:25,919 --> 00:21:28,559
+the time and that's what I'm feeling
+
+588
+00:21:27,059 --> 00:21:31,919
+like at the moment so I'm really happy
+
+589
+00:21:28,559 --> 00:21:33,960
+about that and let's hope that that also
+
+590
+00:21:31,919 --> 00:21:36,059
+applies to my quads and cast there today
+
+591
+00:21:33,960 --> 00:21:38,159
+I'm going to show you my outfit oh sorry
+
+592
+00:21:36,059 --> 00:21:40,080
+excuse the bed I'm just
+
+593
+00:21:38,159 --> 00:21:43,080
+um changing the sheets but I've got a
+
+594
+00:21:40,080 --> 00:21:45,600
+brand new honor active oversized graphic
+
+595
+00:21:43,080 --> 00:21:47,760
+mirror tea it's a brand new color to
+
+596
+00:21:45,600 --> 00:21:50,520
+this tea in color sage and then I've got
+
+597
+00:21:47,760 --> 00:21:52,020
+some Peach Blossom effortless shorts on
+
+598
+00:21:50,520 --> 00:21:53,159
+keep an eye out for the end of this
+
+599
+00:21:52,020 --> 00:21:55,020
+month by the way for an effortless
+
+600
+00:21:53,159 --> 00:21:56,460
+restock but yeah this is what the fit
+
+601
+00:21:55,020 --> 00:21:59,039
+looks like I'm going to show you the top
+
+602
+00:21:56,460 --> 00:22:00,419
+from the back don't mind Dexter just lay
+
+603
+00:21:59,039 --> 00:22:03,299
+it on the floor
+
+604
+00:22:00,419 --> 00:22:06,000
+um but this is the mirror oversized tee
+
+605
+00:22:03,299 --> 00:22:07,260
+as you can see that on a right in is
+
+606
+00:22:06,000 --> 00:22:08,880
+mirrored I don't really know if you can
+
+607
+00:22:07,260 --> 00:22:11,760
+see that but yeah it says honor on the
+
+608
+00:22:08,880 --> 00:22:14,340
+top and then on a in a thinner
+
+609
+00:22:11,760 --> 00:22:15,539
+um like font on the bottom and I
+
+610
+00:22:14,340 --> 00:22:18,179
+absolutely love these tops they're like
+
+611
+00:22:15,539 --> 00:22:20,039
+my favorite pump covers ever like
+
+612
+00:22:18,179 --> 00:22:22,860
+especially for like days yeah they're
+
+613
+00:22:20,039 --> 00:22:25,260
+actually releasing tomorrow when once I
+
+614
+00:22:22,860 --> 00:22:26,880
+filmed this so when this video goes up
+
+615
+00:22:25,260 --> 00:22:29,400
+they'll already be live you can go to
+
+616
+00:22:26,880 --> 00:22:30,720
+the link in my description if you didn't
+
+617
+00:22:29,400 --> 00:22:31,919
+manage to get anything on launched it
+
+618
+00:22:30,720 --> 00:22:33,840
+and you can just kind of check if
+
+619
+00:22:31,919 --> 00:22:35,700
+there's anything left in stock in your
+
+620
+00:22:33,840 --> 00:22:38,220
+size there's also some other stuff
+
+621
+00:22:35,700 --> 00:22:40,740
+launching there's some new colors to the
+
+622
+00:22:38,220 --> 00:22:42,299
+classic 2.0 collection as well as a
+
+623
+00:22:40,740 --> 00:22:44,280
+little restock of the classic 2.0
+
+624
+00:22:42,299 --> 00:22:48,120
+collection as well but yeah enough
+
+625
+00:22:44,280 --> 00:22:50,220
+talking and let's go train quads okay so
+
+626
+00:22:48,120 --> 00:22:52,799
+before my quad day I decided to have
+
+627
+00:22:50,220 --> 00:22:55,380
+some oxyshred I actually don't have oxy
+
+628
+00:22:52,799 --> 00:22:57,659
+shred that much I usually have my pride
+
+629
+00:22:55,380 --> 00:22:59,159
+you guys know how it is pride is
+
+630
+00:22:57,659 --> 00:23:01,919
+honestly the best pre-workout I've ever
+
+631
+00:22:59,159 --> 00:23:03,659
+tried however I just got some new
+
+632
+00:23:01,919 --> 00:23:05,580
+flavors delivered because I ordered some
+
+633
+00:23:03,659 --> 00:23:07,260
+and these were flavors that like I'd
+
+634
+00:23:05,580 --> 00:23:09,000
+never tried before so I was like well I
+
+635
+00:23:07,260 --> 00:23:10,559
+have to have to use them do you know
+
+636
+00:23:09,000 --> 00:23:13,080
+what I mean and I get so many questions
+
+637
+00:23:10,559 --> 00:23:15,299
+about my oxy shred when to take it and
+
+638
+00:23:13,080 --> 00:23:17,880
+everything like that so it does have 150
+
+639
+00:23:15,299 --> 00:23:19,440
+milligrams of caffeine in per scoop so I
+
+640
+00:23:17,880 --> 00:23:22,380
+do like to use it as a pre-workout
+
+641
+00:23:19,440 --> 00:23:24,539
+however it also does have lots of added
+
+642
+00:23:22,380 --> 00:23:26,460
+benefits as well that I talk about on
+
+643
+00:23:24,539 --> 00:23:28,919
+Instagram and it's also on their website
+
+644
+00:23:26,460 --> 00:23:30,600
+too and but I decided to also make some
+
+645
+00:23:28,919 --> 00:23:32,039
+base hairs for the first time in like
+
+646
+00:23:30,600 --> 00:23:35,159
+years not that I believe they actually
+
+647
+00:23:32,039 --> 00:23:37,080
+do jack [ __ ] but I just fancied some
+
+648
+00:23:35,159 --> 00:23:39,960
+flavor you know during my workout so
+
+649
+00:23:37,080 --> 00:23:42,480
+that's what we did and then here is the
+
+650
+00:23:39,960 --> 00:23:44,880
+first exercise honestly be prepared to
+
+651
+00:23:42,480 --> 00:23:47,340
+like die when you do this exercise it's
+
+652
+00:23:44,880 --> 00:23:49,740
+honestly horrible so doing hack squat
+
+653
+00:23:47,340 --> 00:23:52,020
+hackscott is bad enough in itself
+
+654
+00:23:49,740 --> 00:23:54,840
+however I decided to make it even worse
+
+655
+00:23:52,020 --> 00:23:56,580
+by adding three second negative so three
+
+656
+00:23:54,840 --> 00:23:59,640
+seconds on the way down as you will see
+
+657
+00:23:56,580 --> 00:24:01,440
+here and then a pause at the bottom
+
+658
+00:23:59,640 --> 00:24:03,179
+I'm really sorry about this one but I'm
+
+659
+00:24:01,440 --> 00:24:05,820
+also not because the quad gains from
+
+660
+00:24:03,179 --> 00:24:07,620
+like since I've started intensifying the
+
+661
+00:24:05,820 --> 00:24:10,020
+hack squat as much as possible has been
+
+662
+00:24:07,620 --> 00:24:12,240
+insane so I want to put you all on it as
+
+663
+00:24:10,020 --> 00:24:15,780
+well and to make it even worse we did
+
+664
+00:24:12,240 --> 00:24:18,659
+four sets of 12 reps so as you will see
+
+665
+00:24:15,780 --> 00:24:20,940
+I only added one plate on each side so
+
+666
+00:24:18,659 --> 00:24:23,280
+20 kgs on each side you want to be
+
+667
+00:24:20,940 --> 00:24:26,400
+keeping this movement quite light light
+
+668
+00:24:23,280 --> 00:24:29,340
+to moderate I would say to be able to do
+
+669
+00:24:26,400 --> 00:24:31,980
+the full 12 reps and almost not be able
+
+670
+00:24:29,340 --> 00:24:33,539
+to do the 12th rep but obviously you are
+
+671
+00:24:31,980 --> 00:24:35,820
+adding different variations and
+
+672
+00:24:33,539 --> 00:24:37,679
+different intensities like the three
+
+673
+00:24:35,820 --> 00:24:39,299
+second negatives and the pauses and
+
+674
+00:24:37,679 --> 00:24:41,760
+everything like that which is just not
+
+675
+00:24:39,299 --> 00:24:44,340
+really feasible if you are adding a
+
+676
+00:24:41,760 --> 00:24:47,340
+massive load on and this is just the
+
+677
+00:24:44,340 --> 00:24:49,500
+type of variation that I would do more
+
+678
+00:24:47,340 --> 00:24:51,000
+of a lighter weight with so give this a
+
+679
+00:24:49,500 --> 00:24:53,460
+go let me know what you think about it I
+
+680
+00:24:51,000 --> 00:24:55,620
+also like to keep my feet pretty close
+
+681
+00:24:53,460 --> 00:24:57,659
+together as well obviously to Target the
+
+682
+00:24:55,620 --> 00:25:01,260
+quads rival and the hammies and the
+
+683
+00:24:57,659 --> 00:25:03,419
+glutes next exercise again very very
+
+684
+00:25:01,260 --> 00:25:05,760
+sorry this might actually even be worse
+
+685
+00:25:03,419 --> 00:25:10,020
+than the previous exercise
+
+686
+00:25:05,760 --> 00:25:12,960
+um so it's weighted walking lunges now
+
+687
+00:25:10,020 --> 00:25:14,159
+you might be thinking Mia what demon has
+
+688
+00:25:12,960 --> 00:25:16,860
+actually possessed you to do this
+
+689
+00:25:14,159 --> 00:25:19,200
+exercise and I really don't know but I
+
+690
+00:25:16,860 --> 00:25:20,940
+really just love like feeling like death
+
+691
+00:25:19,200 --> 00:25:22,740
+in the gym I don't know what it is just
+
+692
+00:25:20,940 --> 00:25:25,320
+really Spurs me on
+
+693
+00:25:22,740 --> 00:25:28,740
+um but I said approximately 50 reps
+
+694
+00:25:25,320 --> 00:25:30,419
+because I just go to like there's a
+
+695
+00:25:28,740 --> 00:25:32,340
+black line on this carpet you'll see
+
+696
+00:25:30,419 --> 00:25:34,500
+where I go to and I just go to there and
+
+697
+00:25:32,340 --> 00:25:35,880
+back twice obviously it's going to be
+
+698
+00:25:34,500 --> 00:25:38,279
+different in every single gym but I
+
+699
+00:25:35,880 --> 00:25:40,500
+counted how many reps I did per set and
+
+700
+00:25:38,279 --> 00:25:42,120
+I did around 50 reps
+
+701
+00:25:40,500 --> 00:25:45,900
+per set
+
+702
+00:25:42,120 --> 00:25:47,220
+I know I'm crazy crazy girl and but you
+
+703
+00:25:45,900 --> 00:25:49,740
+want to go with a pretty lightweight
+
+704
+00:25:47,220 --> 00:25:52,320
+with these like I got 10 kilograms and
+
+705
+00:25:49,740 --> 00:25:54,299
+it was actually murdering me it was
+
+706
+00:25:52,320 --> 00:25:56,340
+writing me off
+
+707
+00:25:54,299 --> 00:25:57,539
+um obviously depends how many reps you
+
+708
+00:25:56,340 --> 00:25:59,640
+want to do and everything like that if
+
+709
+00:25:57,539 --> 00:26:02,039
+you want to do less reps then obviously
+
+710
+00:25:59,640 --> 00:26:04,400
+pick a heavier weight but I just
+
+711
+00:26:02,039 --> 00:26:06,960
+personally love utilizing this exercise
+
+712
+00:26:04,400 --> 00:26:09,720
+for so many reps where I physically
+
+713
+00:26:06,960 --> 00:26:11,400
+cannot walk afterwards which is why we
+
+714
+00:26:09,720 --> 00:26:13,020
+only did two sets of that exercise
+
+715
+00:26:11,400 --> 00:26:15,659
+you're welcome
+
+716
+00:26:13,020 --> 00:26:18,480
+moving into a yet again another deadly
+
+717
+00:26:15,659 --> 00:26:21,600
+superset we did dumbbell elevated heel
+
+718
+00:26:18,480 --> 00:26:24,240
+goblet squats for 12 reps and then
+
+719
+00:26:21,600 --> 00:26:26,880
+superseted that with body weight
+
+720
+00:26:24,240 --> 00:26:29,159
+so we did bodywear elevated heel squats
+
+721
+00:26:26,880 --> 00:26:31,380
+just without the dumbbell and I did 15
+
+722
+00:26:29,159 --> 00:26:33,480
+Reps for the body weight ones
+
+723
+00:26:31,380 --> 00:26:36,600
+as you can see here I'm taking this
+
+724
+00:26:33,480 --> 00:26:39,240
+movement super slow I was trying to do a
+
+725
+00:26:36,600 --> 00:26:41,159
+three second negative on this but it's
+
+726
+00:26:39,240 --> 00:26:43,020
+pretty like hard when you've got a heavy
+
+727
+00:26:41,159 --> 00:26:45,419
+dumbbell and but just try and take it as
+
+728
+00:26:43,020 --> 00:26:47,039
+slow as possible the heel elevation is
+
+729
+00:26:45,419 --> 00:26:49,620
+to Target the quads as much as possible
+
+730
+00:26:47,039 --> 00:26:52,919
+and the reason why my legs are so close
+
+731
+00:26:49,620 --> 00:26:54,419
+together is to Target the quads but give
+
+732
+00:26:52,919 --> 00:26:56,880
+this superset a go if you haven't
+
+733
+00:26:54,419 --> 00:26:59,120
+already you will once again feel like
+
+734
+00:26:56,880 --> 00:26:59,120
+death
+
+735
+00:26:59,750 --> 00:27:04,020
+[Music]
+
+736
+00:27:01,020 --> 00:27:04,020
+foreign
+
+737
+00:27:05,299 --> 00:27:12,000
+lastly for the quads we have a drop set
+
+738
+00:27:08,779 --> 00:27:15,779
+so I did eight reps straight into 10
+
+739
+00:27:12,000 --> 00:27:18,539
+reps straight into 12 reps so by this I
+
+740
+00:27:15,779 --> 00:27:20,039
+mean no rest between each one and for
+
+741
+00:27:18,539 --> 00:27:21,779
+the eight reps which is the lowest
+
+742
+00:27:20,039 --> 00:27:23,880
+amount of reps you want to start with
+
+743
+00:27:21,779 --> 00:27:26,039
+the highest amount of weight if that
+
+744
+00:27:23,880 --> 00:27:28,200
+makes sense so you are increasing the
+
+745
+00:27:26,039 --> 00:27:30,419
+Reps but you are decreasing the weight
+
+746
+00:27:28,200 --> 00:27:32,520
+and obviously you'll be able to do more
+
+747
+00:27:30,419 --> 00:27:35,039
+reps of a lighter weight which is how it
+
+748
+00:27:32,520 --> 00:27:36,360
+works and it's just basically not
+
+749
+00:27:35,039 --> 00:27:39,240
+allowing yourself to have any rest
+
+750
+00:27:36,360 --> 00:27:41,460
+between each one to just once again
+
+751
+00:27:39,240 --> 00:27:44,820
+murder your legs
+
+752
+00:27:41,460 --> 00:27:46,559
+um so I hope you all enjoy this one I
+
+753
+00:27:44,820 --> 00:27:49,159
+literally never end my quad days without
+
+754
+00:27:46,559 --> 00:27:53,340
+doing like some kind of leg extension
+
+755
+00:27:49,159 --> 00:27:55,620
+like murdering exercise it's either a
+
+756
+00:27:53,340 --> 00:27:57,840
+drop set it's either a pyramid set just
+
+757
+00:27:55,620 --> 00:28:00,659
+anything that just yeah makes me feel
+
+758
+00:27:57,840 --> 00:28:02,880
+like death as you can see here I am I'm
+
+759
+00:28:00,659 --> 00:28:04,620
+going through it I'm suffering so I'm
+
+760
+00:28:02,880 --> 00:28:07,080
+sending you all prayers if you do try
+
+761
+00:28:04,620 --> 00:28:09,779
+this because is really difficult and
+
+762
+00:28:07,080 --> 00:28:12,240
+very humbling I would start on a pretty
+
+763
+00:28:09,779 --> 00:28:16,380
+low width humble yourself first before
+
+764
+00:28:12,240 --> 00:28:18,299
+you get humbled prepare to be humbled
+
+765
+00:28:16,380 --> 00:28:20,159
+and then lastly we are going to Target
+
+766
+00:28:18,299 --> 00:28:21,900
+the quads this is going to be probably
+
+767
+00:28:20,159 --> 00:28:23,820
+like the one quad exercise that I'm
+
+768
+00:28:21,900 --> 00:28:25,620
+gonna do this month we're gonna be doing
+
+769
+00:28:23,820 --> 00:28:28,559
+standing calf raises and I'm gonna do
+
+770
+00:28:25,620 --> 00:28:30,179
+three sets of 10 reps that's pretty much
+
+771
+00:28:28,559 --> 00:28:33,000
+all I've got to say about this exercise
+
+772
+00:28:30,179 --> 00:28:35,220
+I hate training calves and but I want
+
+773
+00:28:33,000 --> 00:28:36,059
+big calves so I need to start doing it
+
+774
+00:28:35,220 --> 00:28:37,799
+more
+
+775
+00:28:36,059 --> 00:28:40,700
+but yeah I've got nothing else to say
+
+776
+00:28:37,799 --> 00:28:40,700
+about this exercise
+
+777
+00:28:45,980 --> 00:28:52,059
+[Music]
+
+778
+00:28:54,900 --> 00:28:58,500
+all right guys it's now Wednesday I'm
+
+779
+00:28:57,000 --> 00:29:01,620
+just about to head into the gym for my
+
+780
+00:28:58,500 --> 00:29:04,320
+pool day so that is back and biceps and
+
+781
+00:29:01,620 --> 00:29:06,960
+I'm just finishing off my oxy shred I
+
+782
+00:29:04,320 --> 00:29:08,039
+had kiwi strawberry this morning for the
+
+783
+00:29:06,960 --> 00:29:11,039
+first time I've never actually tried
+
+784
+00:29:08,039 --> 00:29:12,299
+that flavor before and unreal I mean all
+
+785
+00:29:11,039 --> 00:29:13,799
+the flavors are just unreal so I don't
+
+786
+00:29:12,299 --> 00:29:14,820
+know why I say that every time I'm just
+
+787
+00:29:13,799 --> 00:29:16,919
+finishing this off and I actually really
+
+788
+00:29:14,820 --> 00:29:18,720
+enjoy so I really need to hurry up I
+
+789
+00:29:16,919 --> 00:29:21,480
+hope you guys are enjoying the full week
+
+790
+00:29:18,720 --> 00:29:23,399
+of workouts so far so far I've been
+
+791
+00:29:21,480 --> 00:29:25,740
+having a really good week of training
+
+792
+00:29:23,399 --> 00:29:27,600
+and which I'm really happy about and I'm
+
+793
+00:29:25,740 --> 00:29:29,580
+really glad that I've kind of like
+
+794
+00:29:27,600 --> 00:29:31,559
+documented it otherwise I think if I did
+
+795
+00:29:29,580 --> 00:29:33,000
+it before I kind of took a little bit of
+
+796
+00:29:31,559 --> 00:29:35,159
+a day load my training would have just
+
+797
+00:29:33,000 --> 00:29:37,620
+felt so flat and you might have been
+
+798
+00:29:35,159 --> 00:29:39,179
+able to kind of see that in the video
+
+799
+00:29:37,620 --> 00:29:42,120
+and I didn't want to I don't want to
+
+800
+00:29:39,179 --> 00:29:43,740
+like kind of portray that across in my
+
+801
+00:29:42,120 --> 00:29:46,020
+video but this week I'm genuinely having
+
+802
+00:29:43,740 --> 00:29:48,659
+a really good week of workouts and I'm
+
+803
+00:29:46,020 --> 00:29:49,980
+actually getting excited to train
+
+804
+00:29:48,659 --> 00:29:51,720
+um so I hope that is coming across
+
+805
+00:29:49,980 --> 00:29:53,760
+obviously it's not like that always it's
+
+806
+00:29:51,720 --> 00:29:56,220
+not realistic you're bound to have like
+
+807
+00:29:53,760 --> 00:29:57,899
+bad days bad week of training and things
+
+808
+00:29:56,220 --> 00:29:59,820
+like that and actually not wanting to
+
+809
+00:29:57,899 --> 00:30:01,679
+train however this week I'm actually
+
+810
+00:29:59,820 --> 00:30:03,720
+really enjoying my training so hopefully
+
+811
+00:30:01,679 --> 00:30:06,419
+it's coming across yeah I'm just about
+
+812
+00:30:03,720 --> 00:30:09,840
+to head in and I hope you enjoyed the
+
+813
+00:30:06,419 --> 00:30:13,020
+poor workout okay first stop on our pull
+
+814
+00:30:09,840 --> 00:30:15,779
+workout back there we have some assisted
+
+815
+00:30:13,020 --> 00:30:18,360
+banded pull-ups I did three sets of as
+
+816
+00:30:15,779 --> 00:30:20,760
+many reps as possible I have a love-hate
+
+817
+00:30:18,360 --> 00:30:22,799
+relationship with these like I used to
+
+818
+00:30:20,760 --> 00:30:24,480
+start every single back workout with
+
+819
+00:30:22,799 --> 00:30:26,279
+these because I'm not gonna lie they are
+
+820
+00:30:24,480 --> 00:30:28,980
+one of the best exercises out there for
+
+821
+00:30:26,279 --> 00:30:30,899
+your back in terms of Aesthetics but
+
+822
+00:30:28,980 --> 00:30:34,320
+also just in terms of building overall
+
+823
+00:30:30,899 --> 00:30:36,059
+strength it's such a good kind of full
+
+824
+00:30:34,320 --> 00:30:38,340
+upper body movement to really just help
+
+825
+00:30:36,059 --> 00:30:40,440
+you build up strength however I just I
+
+826
+00:30:38,340 --> 00:30:44,279
+think I just rinse them too much that I
+
+827
+00:30:40,440 --> 00:30:46,799
+got so sick of them and I like I
+
+828
+00:30:44,279 --> 00:30:48,480
+obviously most exercises that you hate
+
+829
+00:30:46,799 --> 00:30:50,460
+are gonna be the best ones but that
+
+830
+00:30:48,480 --> 00:30:52,080
+doesn't necessarily mean that you have
+
+831
+00:30:50,460 --> 00:30:54,240
+to do them every single time maybe just
+
+832
+00:30:52,080 --> 00:30:56,279
+give yourself a little break and it
+
+833
+00:30:54,240 --> 00:30:57,720
+might make you love that exercise once
+
+834
+00:30:56,279 --> 00:31:01,020
+again I've done that with many exercises
+
+835
+00:30:57,720 --> 00:31:03,539
+before so next up we're going into a
+
+836
+00:31:01,020 --> 00:31:07,080
+neutral grip pull down I did three sets
+
+837
+00:31:03,539 --> 00:31:08,640
+of around 10 to 12 reps here I think but
+
+838
+00:31:07,080 --> 00:31:11,580
+as always you want to keep this movement
+
+839
+00:31:08,640 --> 00:31:13,559
+as slow and controlled as possible I see
+
+840
+00:31:11,580 --> 00:31:15,840
+far too many people doing this exercise
+
+841
+00:31:13,559 --> 00:31:17,340
+just a lap pull down in general and
+
+842
+00:31:15,840 --> 00:31:19,440
+bringing the actual
+
+843
+00:31:17,340 --> 00:31:21,720
+um cable attachment way too far down
+
+844
+00:31:19,440 --> 00:31:23,520
+like past their chin and bringing it all
+
+845
+00:31:21,720 --> 00:31:25,320
+the way down to the chest and that is
+
+846
+00:31:23,520 --> 00:31:27,240
+the incorrect way to do it you do not
+
+847
+00:31:25,320 --> 00:31:28,799
+want to pull it past that range of
+
+848
+00:31:27,240 --> 00:31:30,720
+motion it's unnecessary you're not going
+
+849
+00:31:28,799 --> 00:31:33,299
+to get any extra benefit out of the
+
+850
+00:31:30,720 --> 00:31:36,000
+movement by doing that and then moving
+
+851
+00:31:33,299 --> 00:31:38,520
+on to our rowing movement I did a single
+
+852
+00:31:36,000 --> 00:31:41,940
+arm machine row of three sets of eight
+
+853
+00:31:38,520 --> 00:31:44,460
+to ten reps each arm you want to act as
+
+854
+00:31:41,940 --> 00:31:46,200
+if your elbow is kind of driving into
+
+855
+00:31:44,460 --> 00:31:49,140
+your pocket you want to keep it as close
+
+856
+00:31:46,200 --> 00:31:52,020
+as possible to your body
+
+857
+00:31:49,140 --> 00:31:53,760
+and you want to keep your chest kind of
+
+858
+00:31:52,020 --> 00:31:56,279
+broad you want to keep your chest out
+
+859
+00:31:53,760 --> 00:31:58,320
+and open and again you want to keep the
+
+860
+00:31:56,279 --> 00:32:00,659
+movement as slow and controlled as
+
+861
+00:31:58,320 --> 00:32:03,120
+possible leaning into this movement I
+
+862
+00:32:00,659 --> 00:32:05,580
+also find really helps just to increase
+
+863
+00:32:03,120 --> 00:32:07,919
+that connection in the Target muscle as
+
+864
+00:32:05,580 --> 00:32:09,840
+much as possible as you will see when I
+
+865
+00:32:07,919 --> 00:32:12,899
+kind of come back with the movement I'm
+
+866
+00:32:09,840 --> 00:32:14,880
+also moving my body to that side a
+
+867
+00:32:12,899 --> 00:32:17,279
+little bit there as you can see that I'm
+
+868
+00:32:14,880 --> 00:32:19,080
+not keeping my body as stiff as possible
+
+869
+00:32:17,279 --> 00:32:21,720
+you do want to actually move your body
+
+870
+00:32:19,080 --> 00:32:23,820
+with the movement I find that also just
+
+871
+00:32:21,720 --> 00:32:26,220
+really helps with connecting the target
+
+872
+00:32:23,820 --> 00:32:28,860
+muscle as much as possible with all
+
+873
+00:32:26,220 --> 00:32:31,799
+movements not just this movement
+
+874
+00:32:28,860 --> 00:32:34,559
+next we have a t-bar row I did three
+
+875
+00:32:31,799 --> 00:32:36,840
+sets of 10 reps on this movement if
+
+876
+00:32:34,559 --> 00:32:39,120
+you've never tried a t-bar row before I
+
+877
+00:32:36,840 --> 00:32:41,460
+would highly highly recommend it's such
+
+878
+00:32:39,120 --> 00:32:43,140
+a good rowing movement for the back
+
+879
+00:32:41,460 --> 00:32:45,419
+personally I find that it's really
+
+880
+00:32:43,140 --> 00:32:47,460
+helped increase the thickness of my back
+
+881
+00:32:45,419 --> 00:32:49,380
+as well and I get a really good
+
+882
+00:32:47,460 --> 00:32:52,080
+connection with it and it's obviously a
+
+883
+00:32:49,380 --> 00:32:54,120
+really supported movement I personally
+
+884
+00:32:52,080 --> 00:32:57,299
+don't really get along very well with
+
+885
+00:32:54,120 --> 00:32:59,580
+barbell bent over rows I just don't
+
+886
+00:32:57,299 --> 00:33:01,140
+really feel them too much wait I'm
+
+887
+00:32:59,580 --> 00:33:03,299
+supposed to feel it and I feel it quite
+
+888
+00:33:01,140 --> 00:33:06,059
+a lot in my lower back and I feel like
+
+889
+00:33:03,299 --> 00:33:08,520
+this is a great alternative because you
+
+890
+00:33:06,059 --> 00:33:11,640
+are obviously bent over a little
+
+891
+00:33:08,520 --> 00:33:13,080
+but it's much more supported and yeah if
+
+892
+00:33:11,640 --> 00:33:15,659
+you are someone that also struggles with
+
+893
+00:33:13,080 --> 00:33:17,399
+bent overalls maybe try a t-bar row
+
+894
+00:33:15,659 --> 00:33:19,559
+instead
+
+895
+00:33:17,399 --> 00:33:21,720
+next up going into our other rowing
+
+896
+00:33:19,559 --> 00:33:25,140
+Movement we are going to seated close
+
+897
+00:33:21,720 --> 00:33:27,600
+grip cable rows this exercise is a prime
+
+898
+00:33:25,140 --> 00:33:29,399
+example of what I was previously saying
+
+899
+00:33:27,600 --> 00:33:31,620
+where you want to move your body with
+
+900
+00:33:29,399 --> 00:33:34,320
+the movement I also see so many people
+
+901
+00:33:31,620 --> 00:33:36,000
+doing this movement and they're so stiff
+
+902
+00:33:34,320 --> 00:33:38,820
+and they just kind of sit in one
+
+903
+00:33:36,000 --> 00:33:42,000
+position and only move their arms which
+
+904
+00:33:38,820 --> 00:33:44,100
+I highly recommend not to do I used to
+
+905
+00:33:42,000 --> 00:33:45,899
+do that and since actually moving with
+
+906
+00:33:44,100 --> 00:33:47,399
+the movement as you can see here I'm
+
+907
+00:33:45,899 --> 00:33:50,279
+really trying to get a stretch in my
+
+908
+00:33:47,399 --> 00:33:51,960
+back it really just helps me increase my
+
+909
+00:33:50,279 --> 00:33:53,100
+mind to muscle Connection in the Target
+
+910
+00:33:51,960 --> 00:33:55,559
+muscle
+
+911
+00:33:53,100 --> 00:33:58,320
+and then lastly for the back we're going
+
+912
+00:33:55,559 --> 00:34:01,200
+to be going into seated single arm cable
+
+913
+00:33:58,320 --> 00:34:03,000
+pull Downs that was a mouthful I'm going
+
+914
+00:34:01,200 --> 00:34:06,779
+to be doing three sets of eight to ten
+
+915
+00:34:03,000 --> 00:34:08,399
+reps on this exercise per um
+
+916
+00:34:06,779 --> 00:34:09,960
+if you are not doing this exercise on
+
+917
+00:34:08,399 --> 00:34:11,820
+your back day like what are you doing
+
+918
+00:34:09,960 --> 00:34:14,399
+like where you at because this is
+
+919
+00:34:11,820 --> 00:34:16,139
+actually insane it's just I don't know
+
+920
+00:34:14,399 --> 00:34:18,119
+there's just something about it it's
+
+921
+00:34:16,139 --> 00:34:20,760
+just insane like the connection I felt
+
+922
+00:34:18,119 --> 00:34:22,199
+in my back was ungodly and better than
+
+923
+00:34:20,760 --> 00:34:24,599
+all the exercises that I did in this
+
+924
+00:34:22,199 --> 00:34:26,879
+whole session my back was actually on
+
+925
+00:34:24,599 --> 00:34:28,679
+fire it's such a good finisher and so
+
+926
+00:34:26,879 --> 00:34:32,119
+yeah give it a go on your next pull day
+
+927
+00:34:28,679 --> 00:34:32,119
+and let me know how you get on with it
+
+928
+00:34:35,699 --> 00:34:39,500
+hey hi
+
+929
+00:35:08,940 --> 00:35:13,380
+all right we can't neglect the biceps
+
+930
+00:35:11,640 --> 00:35:15,420
+ladies all right if you're not training
+
+931
+00:35:13,380 --> 00:35:18,000
+biceps please go train your biceps
+
+932
+00:35:15,420 --> 00:35:22,140
+because having some nice big strong
+
+933
+00:35:18,000 --> 00:35:24,000
+biceps is very attractive but I know
+
+934
+00:35:22,140 --> 00:35:25,680
+most gyms do not have this machine but
+
+935
+00:35:24,000 --> 00:35:27,900
+I'm so lucky that my gym has this
+
+936
+00:35:25,680 --> 00:35:30,660
+machine because it's actually on another
+
+937
+00:35:27,900 --> 00:35:32,520
+level like like can you see me I look
+
+938
+00:35:30,660 --> 00:35:36,180
+like I'm on a roller coaster anyway it's
+
+939
+00:35:32,520 --> 00:35:37,200
+so fun I did three sets of 10 to 12 reps
+
+940
+00:35:36,180 --> 00:35:39,720
+I think
+
+941
+00:35:37,200 --> 00:35:41,880
+and I just personally get a very good
+
+942
+00:35:39,720 --> 00:35:45,060
+connection and mind to muscle Connection
+
+943
+00:35:41,880 --> 00:35:45,900
+in my biceps during that exercise and
+
+944
+00:35:45,060 --> 00:35:48,420
+then we're going to be going into
+
+945
+00:35:45,900 --> 00:35:51,119
+dumbbell hammer curls and I did three
+
+946
+00:35:48,420 --> 00:35:53,579
+sets of ten reps you want to try and
+
+947
+00:35:51,119 --> 00:35:55,560
+avoid swinging as much as possible and
+
+948
+00:35:53,579 --> 00:35:57,599
+you want to keep your elbows as like
+
+949
+00:35:55,560 --> 00:36:00,599
+close to your waist as possible you want
+
+950
+00:35:57,599 --> 00:36:03,180
+to pinch them in and yeah take it as
+
+951
+00:36:00,599 --> 00:36:06,380
+slow and controlled as possible and that
+
+952
+00:36:03,180 --> 00:36:06,380
+is it for this poor workout
+
+953
+00:36:40,480 --> 00:36:43,590
+[Music]
+
+954
+00:36:48,300 --> 00:36:52,200
+all right guys I have a clip from
+
+955
+00:36:50,280 --> 00:36:54,720
+yesterday on my rest day but for some
+
+956
+00:36:52,200 --> 00:36:56,400
+reason my laptop is just not working
+
+957
+00:36:54,720 --> 00:36:59,400
+with it like the clip's just not being
+
+958
+00:36:56,400 --> 00:37:02,820
+compatible with the laptop but yeah
+
+959
+00:36:59,400 --> 00:37:04,859
+yesterday Thursday was my first rest day
+
+960
+00:37:02,820 --> 00:37:07,440
+of the week and it was just pretty much
+
+961
+00:37:04,859 --> 00:37:10,079
+a work day for me yeah yesterday was my
+
+962
+00:37:07,440 --> 00:37:13,260
+rest day if you were wondering please
+
+963
+00:37:10,079 --> 00:37:15,660
+please please never neglect your rest
+
+964
+00:37:13,260 --> 00:37:18,240
+like never neglect your arresters they
+
+965
+00:37:15,660 --> 00:37:20,040
+are just as important as your actual
+
+966
+00:37:18,240 --> 00:37:22,740
+training does please remember that and
+
+967
+00:37:20,040 --> 00:37:24,960
+don't ever feel like guilty for taking
+
+968
+00:37:22,740 --> 00:37:28,380
+your arresters like it is so so so
+
+969
+00:37:24,960 --> 00:37:30,240
+important and crucial when one like when
+
+970
+00:37:28,380 --> 00:37:33,300
+trying to make progress so please never
+
+971
+00:37:30,240 --> 00:37:35,160
+neglect them but yeah over and out see
+
+972
+00:37:33,300 --> 00:37:37,140
+you tomorrow for full body day all right
+
+973
+00:37:35,160 --> 00:37:39,660
+guys happy Friday today I'm going to be
+
+974
+00:37:37,140 --> 00:37:42,720
+training full body this is gonna be the
+
+975
+00:37:39,660 --> 00:37:43,920
+last workout of the week so tomorrow I
+
+976
+00:37:42,720 --> 00:37:46,560
+will have my rest here and then I will
+
+977
+00:37:43,920 --> 00:37:48,420
+start my working out week again on
+
+978
+00:37:46,560 --> 00:37:50,520
+Sunday so yeah this is the last workout
+
+979
+00:37:48,420 --> 00:37:53,520
+of my working out week I'll be having
+
+980
+00:37:50,520 --> 00:37:55,320
+two rest days this week one tomorrow and
+
+981
+00:37:53,520 --> 00:37:57,240
+then I'd had one yesterday as you guys
+
+982
+00:37:55,320 --> 00:37:59,339
+will have seen yeah I never usually
+
+983
+00:37:57,240 --> 00:38:01,320
+Train full body but I've trained
+
+984
+00:37:59,339 --> 00:38:03,119
+everything that I want to train
+
+985
+00:38:01,320 --> 00:38:05,400
+um as in I've trained like the main
+
+986
+00:38:03,119 --> 00:38:07,619
+fundamental parts of my training week
+
+987
+00:38:05,400 --> 00:38:09,240
+and I don't know I just kind of want to
+
+988
+00:38:07,619 --> 00:38:11,820
+have a little bit of fun today and just
+
+989
+00:38:09,240 --> 00:38:14,160
+mix a few things around makes a few
+
+990
+00:38:11,820 --> 00:38:16,500
+movements together not put too much
+
+991
+00:38:14,160 --> 00:38:17,760
+pressure on myself and just enjoy it and
+
+992
+00:38:16,500 --> 00:38:19,200
+I don't really feel like training just
+
+993
+00:38:17,760 --> 00:38:21,660
+up about it and I also don't really feel
+
+994
+00:38:19,200 --> 00:38:23,220
+like trading just lower body so I'm just
+
+995
+00:38:21,660 --> 00:38:25,500
+going to mix it all together and do a
+
+996
+00:38:23,220 --> 00:38:27,480
+little full body workout so yeah I hope
+
+997
+00:38:25,500 --> 00:38:29,700
+you guys enjoy the full body workout
+
+998
+00:38:27,480 --> 00:38:31,859
+alright guys you know the drill by now
+
+999
+00:38:29,700 --> 00:38:33,599
+starting off with a dynamic warm-up as
+
+1000
+00:38:31,859 --> 00:38:35,040
+always and I actually realized when
+
+1001
+00:38:33,599 --> 00:38:38,220
+editing this book that I've not actually
+
+1002
+00:38:35,040 --> 00:38:40,560
+shown like my upper body warm up in this
+
+1003
+00:38:38,220 --> 00:38:43,079
+video so here is a little preview it's
+
+1004
+00:38:40,560 --> 00:38:45,660
+mostly banded stuff that is the way that
+
+1005
+00:38:43,079 --> 00:38:47,339
+I prefer to warm up my upper body as
+
+1006
+00:38:45,660 --> 00:38:49,200
+well as doing some reps with obviously
+
+1007
+00:38:47,339 --> 00:38:50,460
+the lightest weight
+
+1008
+00:38:49,200 --> 00:38:52,200
+um on the exercise that you're about to
+
+1009
+00:38:50,460 --> 00:38:54,599
+be going into but this is what it looks
+
+1010
+00:38:52,200 --> 00:38:56,339
+like mainly nothing to interest or
+
+1011
+00:38:54,599 --> 00:38:58,980
+anything like that it's more just to
+
+1012
+00:38:56,339 --> 00:39:01,859
+increase my mobility and I like to keep
+
+1013
+00:38:58,980 --> 00:39:03,960
+the warm up as around 10 minutes like I
+
+1014
+00:39:01,859 --> 00:39:06,119
+always say I said this before and but I
+
+1015
+00:39:03,960 --> 00:39:08,339
+like to keep this as a rule for kind of
+
+1016
+00:39:06,119 --> 00:39:10,619
+all my warm-ups just to make sure that I
+
+1017
+00:39:08,339 --> 00:39:12,000
+don't neglect my warm up in any way
+
+1018
+00:39:10,619 --> 00:39:14,640
+shape or form
+
+1019
+00:39:12,000 --> 00:39:16,500
+also did some leg warm-ups just because
+
+1020
+00:39:14,640 --> 00:39:18,300
+obviously this is a full body day so
+
+1021
+00:39:16,500 --> 00:39:20,339
+we're going to be including some leg
+
+1022
+00:39:18,300 --> 00:39:23,040
+movements in there and you guys have
+
+1023
+00:39:20,339 --> 00:39:25,320
+already seen my leg day warm-ups in this
+
+1024
+00:39:23,040 --> 00:39:27,540
+video very much the same thing leg
+
+1025
+00:39:25,320 --> 00:39:30,000
+swings things to open up the hips and
+
+1026
+00:39:27,540 --> 00:39:32,520
+just everything to increase Mobility I
+
+1027
+00:39:30,000 --> 00:39:35,040
+did also do some more drills however my
+
+1028
+00:39:32,520 --> 00:39:36,599
+camera card was full so it didn't
+
+1029
+00:39:35,040 --> 00:39:38,460
+actually film them which is just great
+
+1030
+00:39:36,599 --> 00:39:40,740
+but first exercise we're going to be
+
+1031
+00:39:38,460 --> 00:39:43,440
+going into is push press now I did two
+
+1032
+00:39:40,740 --> 00:39:46,440
+sets of five to six reps and then one
+
+1033
+00:39:43,440 --> 00:39:48,660
+set of six to eight reps now this is a
+
+1034
+00:39:46,440 --> 00:39:50,820
+pretty New Movement for me as you may be
+
+1035
+00:39:48,660 --> 00:39:52,740
+able to tell I don't think my form is
+
+1036
+00:39:50,820 --> 00:39:54,240
+great I've not nailed it yet and I
+
+1037
+00:39:52,740 --> 00:39:56,460
+definitely cannot lift heavy on this
+
+1038
+00:39:54,240 --> 00:39:59,579
+exercise but it's something that I am
+
+1039
+00:39:56,460 --> 00:40:03,000
+working on and want to improve but yeah
+
+1040
+00:39:59,579 --> 00:40:04,920
+I I've stuck to doing three sets on all
+
+1041
+00:40:03,000 --> 00:40:07,500
+the exercises in this session I wanted
+
+1042
+00:40:04,920 --> 00:40:09,900
+to do it as quick as possible and but I
+
+1043
+00:40:07,500 --> 00:40:11,520
+also wanted to focus on my strength um
+
+1044
+00:40:09,900 --> 00:40:13,740
+quite a lot in the upper body movements
+
+1045
+00:40:11,520 --> 00:40:15,780
+within this section and their next
+
+1046
+00:40:13,740 --> 00:40:17,760
+exercise is barbell squats I haven't
+
+1047
+00:40:15,780 --> 00:40:20,400
+done these in so long but I decided to
+
+1048
+00:40:17,760 --> 00:40:23,220
+implement them today just at a really
+
+1049
+00:40:20,400 --> 00:40:24,839
+high rep range really low weight well
+
+1050
+00:40:23,220 --> 00:40:27,119
+not too low it's more of a moderate to
+
+1051
+00:40:24,839 --> 00:40:29,099
+lightweight and just really focus on
+
+1052
+00:40:27,119 --> 00:40:31,920
+control and form
+
+1053
+00:40:29,099 --> 00:40:34,800
+and yeah just making sure that form is
+
+1054
+00:40:31,920 --> 00:40:36,720
+as perfect as possible form tips for
+
+1055
+00:40:34,800 --> 00:40:39,480
+this exercise would be to keep your
+
+1056
+00:40:36,720 --> 00:40:42,060
+chest open and wide not have your head
+
+1057
+00:40:39,480 --> 00:40:44,280
+facing too far up but also not having it
+
+1058
+00:40:42,060 --> 00:40:45,960
+facing too far down to the floor keeping
+
+1059
+00:40:44,280 --> 00:40:48,359
+the movement as slow and controlled as
+
+1060
+00:40:45,960 --> 00:40:50,280
+possible keep it in neutral spine and
+
+1061
+00:40:48,359 --> 00:40:52,500
+trying not to bring your heels up at the
+
+1062
+00:40:50,280 --> 00:40:54,359
+back as much as possible and finding a
+
+1063
+00:40:52,500 --> 00:40:56,460
+stance that works best for you obviously
+
+1064
+00:40:54,359 --> 00:40:58,920
+depending on what muscle you're trying
+
+1065
+00:40:56,460 --> 00:41:00,839
+to Target with in the exercise as well
+
+1066
+00:40:58,920 --> 00:41:03,119
+next up we're going into our first back
+
+1067
+00:41:00,839 --> 00:41:05,400
+exercise so we did unassisted pull-ups
+
+1068
+00:41:03,119 --> 00:41:07,680
+today rather than assisted pull-ups and
+
+1069
+00:41:05,400 --> 00:41:09,599
+I just did as many reps as possible for
+
+1070
+00:41:07,680 --> 00:41:12,000
+three sets this was actually the second
+
+1071
+00:41:09,599 --> 00:41:14,040
+set that I filmed so I think I got 10
+
+1072
+00:41:12,000 --> 00:41:16,079
+reps in the first set and then managed a
+
+1073
+00:41:14,040 --> 00:41:17,400
+little bit less on this set but they
+
+1074
+00:41:16,079 --> 00:41:19,980
+were actually feeling pretty good to be
+
+1075
+00:41:17,400 --> 00:41:21,960
+honest I used to be able to do a lot
+
+1076
+00:41:19,980 --> 00:41:24,480
+more unassisted pull-ups but since my
+
+1077
+00:41:21,960 --> 00:41:26,220
+bulk and I've kind of gained nearly 10
+
+1078
+00:41:24,480 --> 00:41:28,619
+kilograms it's a little bit more
+
+1079
+00:41:26,220 --> 00:41:30,540
+difficult and then next we're going to
+
+1080
+00:41:28,619 --> 00:41:32,280
+our first chest exercise and it's going
+
+1081
+00:41:30,540 --> 00:41:35,099
+to be dumbbell chest press for three
+
+1082
+00:41:32,280 --> 00:41:38,400
+sets of six to eight reps focusing a
+
+1083
+00:41:35,099 --> 00:41:40,619
+little bit more on the strength fairs
+
+1084
+00:41:38,400 --> 00:41:43,560
+rather than hypertrophy in this which is
+
+1085
+00:41:40,619 --> 00:41:45,599
+why I've got 20 kgs and I just did as
+
+1086
+00:41:43,560 --> 00:41:47,460
+many as possible I can't remember how
+
+1087
+00:41:45,599 --> 00:41:49,500
+much I exactly got but as I said I was
+
+1088
+00:41:47,460 --> 00:41:52,920
+aiming for around six to eight and
+
+1089
+00:41:49,500 --> 00:41:55,380
+before this I did 17.5 kilograms for 10
+
+1090
+00:41:52,920 --> 00:41:57,540
+reps which is an actual PB I've never
+
+1091
+00:41:55,380 --> 00:41:59,700
+got that before and I'm just feeling so
+
+1092
+00:41:57,540 --> 00:42:01,619
+strong at the moment and I am just
+
+1093
+00:41:59,700 --> 00:42:03,660
+really happy about that going into our
+
+1094
+00:42:01,619 --> 00:42:06,660
+second leg exercise we've got Smith
+
+1095
+00:42:03,660 --> 00:42:09,420
+machine lunges and I did three sets of
+
+1096
+00:42:06,660 --> 00:42:11,640
+10 to 12 reps I wasn't particularly
+
+1097
+00:42:09,420 --> 00:42:13,920
+trying to Target a certain muscle group
+
+1098
+00:42:11,640 --> 00:42:16,500
+as I usually would if I was training
+
+1099
+00:42:13,920 --> 00:42:19,079
+quads for example or glutes I was just
+
+1100
+00:42:16,500 --> 00:42:21,000
+more so keeping a neutral stance and
+
+1101
+00:42:19,079 --> 00:42:23,640
+just trying to push myself hard within
+
+1102
+00:42:21,000 --> 00:42:25,560
+the movement I wasn't really trying to
+
+1103
+00:42:23,640 --> 00:42:27,180
+focus and concentrate on mind to muscle
+
+1104
+00:42:25,560 --> 00:42:29,940
+connection within one certain muscle
+
+1105
+00:42:27,180 --> 00:42:31,619
+group I just wanted to work the legs as
+
+1106
+00:42:29,940 --> 00:42:34,079
+a whole with the leg movements in this
+
+1107
+00:42:31,619 --> 00:42:36,320
+workout obviously due to it being full
+
+1108
+00:42:34,079 --> 00:42:36,320
+body
+
+1109
+00:42:54,240 --> 00:42:57,240
+hi
+
+1110
+00:42:58,760 --> 00:43:03,599
+lastly we have yet again another lat
+
+1111
+00:43:01,740 --> 00:43:05,339
+Ridge drop set these are honestly my
+
+1112
+00:43:03,599 --> 00:43:08,099
+favorite thing to do at the moment like
+
+1113
+00:43:05,339 --> 00:43:09,900
+the shoulder burn and my mind's muscle
+
+1114
+00:43:08,099 --> 00:43:11,400
+connection is honestly just incredible
+
+1115
+00:43:09,900 --> 00:43:14,280
+so I thought why not do them again today
+
+1116
+00:43:11,400 --> 00:43:15,900
+and I think I started with 10 reps on
+
+1117
+00:43:14,280 --> 00:43:17,520
+the heaviest sweat and then dropped
+
+1118
+00:43:15,900 --> 00:43:20,940
+straight down into the light away and
+
+1119
+00:43:17,520 --> 00:43:22,980
+did 15 reps and completed this for three
+
+1120
+00:43:20,940 --> 00:43:24,540
+sets you want to try and keep the arms
+
+1121
+00:43:22,980 --> 00:43:26,520
+as straight as possible and avoid
+
+1122
+00:43:24,540 --> 00:43:28,819
+swinging as much as possible within this
+
+1123
+00:43:26,520 --> 00:43:28,819
+movement
+
+1124
+00:43:29,819 --> 00:43:33,720
+all right guys so that is going to be it
+
+1125
+00:43:31,619 --> 00:43:36,000
+for today's video as I said I will be
+
+1126
+00:43:33,720 --> 00:43:37,560
+having a rest day tomorrow as well so I
+
+1127
+00:43:36,000 --> 00:43:39,660
+have trained five days this week
+
+1128
+00:43:37,560 --> 00:43:41,339
+obviously as I said not every single
+
+1129
+00:43:39,660 --> 00:43:43,560
+week goes like that sometimes it's for
+
+1130
+00:43:41,339 --> 00:43:45,780
+this sometimes six days sometimes even
+
+1131
+00:43:43,560 --> 00:43:47,880
+three days if I have just got a really
+
+1132
+00:43:45,780 --> 00:43:51,240
+busy schedule and I don't have time but
+
+1133
+00:43:47,880 --> 00:43:53,339
+I don't train because I have to I
+
+1134
+00:43:51,240 --> 00:43:56,640
+actually just really enjoy training and
+
+1135
+00:43:53,339 --> 00:43:59,400
+for me personally it enhances all other
+
+1136
+00:43:56,640 --> 00:44:01,200
+areas of my life like my work life and
+
+1137
+00:43:59,400 --> 00:44:02,520
+everything like that and I just
+
+1138
+00:44:01,200 --> 00:44:05,700
+personally feel so much better
+
+1139
+00:44:02,520 --> 00:44:07,500
+physically and mentally when I train so
+
+1140
+00:44:05,700 --> 00:44:09,540
+to some people this is a lot but
+
+1141
+00:44:07,500 --> 00:44:11,700
+obviously my schedule is completely
+
+1142
+00:44:09,540 --> 00:44:14,400
+different to all of your guys's schedule
+
+1143
+00:44:11,700 --> 00:44:16,440
+so please take that into consideration
+
+1144
+00:44:14,400 --> 00:44:18,240
+like not everyone's schedule is going to
+
+1145
+00:44:16,440 --> 00:44:20,640
+be the exact same so please remember
+
+1146
+00:44:18,240 --> 00:44:23,400
+that if you cannot fit the gym in as
+
+1147
+00:44:20,640 --> 00:44:25,500
+much as I can then that is completely
+
+1148
+00:44:23,400 --> 00:44:27,480
+understandable and please don't put
+
+1149
+00:44:25,500 --> 00:44:28,619
+pressure on yourself to kind of go to
+
+1150
+00:44:27,480 --> 00:44:29,760
+the gym and send amount of time as
+
+1151
+00:44:28,619 --> 00:44:32,880
+someone that you're missing on Instagram
+
+1152
+00:44:29,760 --> 00:44:34,500
+from this is my full-time job at the end
+
+1153
+00:44:32,880 --> 00:44:35,700
+of the day please remember that please
+
+1154
+00:44:34,500 --> 00:44:38,280
+don't put too much pressure on yourself
+
+1155
+00:44:35,700 --> 00:44:39,900
+and just do the best that you can any
+
+1156
+00:44:38,280 --> 00:44:41,640
+workout is better than no workout it
+
+1157
+00:44:39,900 --> 00:44:43,500
+doesn't have to be a long one it could
+
+1158
+00:44:41,640 --> 00:44:44,520
+literally just be 15 minutes but please
+
+1159
+00:44:43,500 --> 00:44:46,920
+just make sure that you are doing
+
+1160
+00:44:44,520 --> 00:44:49,980
+something to move your body and doing
+
+1161
+00:44:46,920 --> 00:44:51,660
+something to better you your health your
+
+1162
+00:44:49,980 --> 00:44:53,640
+lifestyle and everything like that yeah
+
+1163
+00:44:51,660 --> 00:44:55,440
+this was also like my updated workout
+
+1164
+00:44:53,640 --> 00:44:57,780
+split as well so it's a workout split
+
+1165
+00:44:55,440 --> 00:44:59,579
+and a full week of workouts if you guys
+
+1166
+00:44:57,780 --> 00:45:02,040
+want more videos like this from me then
+
+1167
+00:44:59,579 --> 00:45:03,780
+please let me know but yeah I hope you
+
+1168
+00:45:02,040 --> 00:45:05,700
+guys enjoyed this video and I'll see you
+
+1169
+00:45:03,780 --> 00:45:07,700
+in the next one bye
+
+1170
+00:45:05,700 --> 00:45:10,760
+thank you
+
+1171
+00:45:07,700 --> 00:45:10,760
+[Music]
+